How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats)

How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP

Рет қаралды 528,686

6 жыл бұрын

In this episode Mind Pump TV guest, Dr. Jordan Shallow, shares with Adam how to properly perform a dumbbell pullover to target either your chest or your lats. Remember to place your intention on the weight you're trying to move. If your elbows are flared out, you will experience more internal rotation. If you tuck your elbows in, you will experience more external rotation.
First up are the LATS:
- As you reach back, drop your hips to the floor.
- Make sure your elbows remain tucked in
- When your pinch your elbows in, your hips should start to sink
- Remember to initiate the pull from the elbows
Now for the Chest/Pecs:
- Maintain a neutral back
- This time your elbows should be flared out
- Your chest will instantly be engaged if you're doing this movement properly.
**This all has to do with the INTENT of the exercise**
If you enjoyed this video, be sure to check out our Bench Cobra technique on how to improve your chest and back workout with this tension movement:
• Bench Cobra- Improve Y...
Subscribe to Mind Pump TV - goo.gl/h44uXg
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpumpmedia
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS

Пікірлер: 282

@TheGoodfella2012 5 жыл бұрын

2:14 It's absolutely refreshing to hear the level of knowledge Jordan Shallow drops here. When was the last time something mentioned the pelvis when training lats?? Legend.

@somnath2453 6 жыл бұрын

When you watch a great Guru teaching another great, there is only one word and that is AWESOME! Regards!

@micahjham7059 2 жыл бұрын

Absolutely fantastic info guys! Thanks for such insight into each exercise and movement variable.

@farisal-amer7635 5 жыл бұрын

That's a great tip! I'll definitely be applying it for my lats. Thanks guys! 👍🏽

@Lifelonglearner54321 6 жыл бұрын

Love every Mind Pump video! This really helped me correct and find the mind-muscle activation. Thanks!

@liftking1469 5 жыл бұрын

Thank you for this i was so confused . Saw many videos but this one is very useful.

@glennmariacher4525 10 ай бұрын

This is how I first learned these. The previous two videos I watched, thonight, said the exact opposite with the elbows with no hip drop. Thank you for clarifying.

@mosthighguitarguy Жыл бұрын

I have watched almost a dozen videos on dumbell lat pullover . This is by far the most informative! TU for explaining in such awesome detail! Especially about shoulders being internally rotated for lat activation and great tip to use swiss bar ! Can’t wait to try my pullovers with swiss bar for better lat activation!!

@vee.veggie8579 5 жыл бұрын

Awesome I needed this coaching 🙌🏻❤️

@JMK15 6 жыл бұрын

These are great pieces of information...amazing

@kungfuman82 5 жыл бұрын

Up early, watching videos trying to get myself out of bed. I did this elbows in/flared thing and contracted my muscles and I could feel the difference without any weight. Great video!

@stevemartin2274 11 ай бұрын

Great video guys. Very detailed explanation.

@fhetty Жыл бұрын

Extremely helpful, I always thought of the pullover as just a chest exercise, had no idea about the elbow positioning for the Lats! Gonna start implementing this right away. Great info!

@glennmariacher4525 Жыл бұрын

That was very informative and helpful.

@MultiWarrior63 6 жыл бұрын

Thanks guys, great job

@fardle 6 жыл бұрын

Good stuff guys, well presented explanation .

@PS-lv1mr Жыл бұрын

Very helpful video. I was trying to do dumbell pullovers in the gym for the first time yesterday but was only able to target my lats. This helps me a lot. Thanks!

@hadihadihadi Жыл бұрын

This was great! I really appreciated the mechanics being explained. Thank you both!

@LiberatedMind1 Жыл бұрын

😄

@DrHayfever Жыл бұрын

Also using ribcage expansion (super deep breath on the lowering phase - eccentric phase is super useful as it will help increase the barrel chest development 👌🏾. Great video buddy..

@FitByKellie 3 жыл бұрын

Thank you for the good instruction!

@AnjuliMack 2 жыл бұрын

This was great thank you! Doing it for back

@HighRenaissanceMan 5 жыл бұрын

Great video, thank you!!!

@taoofstefan8851 6 жыл бұрын

That was great, going to try the lat version tomorrow as they are on the menu anyhow!

@DavidHili 5 жыл бұрын

What a great video on an exercise butchered by so many even the so called experts. I watched a previous video which only mentioned the hip variation when isolating chest or back no mention of the elbow positioning. Thanks Dr Jordan Shallow!

@syedalimuradgillani625 2 жыл бұрын

Mannn life changing tips God bless you

@abab-cf3xv 11 ай бұрын

Thanks fellas I've always wanted to know the correct format for both👍👌

@unorthodox426 5 жыл бұрын

Baie dankie mind pump,I can feel a pump in my workout....

@Fitness4London Жыл бұрын

I've been bending my elbows in the negative phase, which really works the triceps in the concentric phase. I will try more straight arms throughout, with the variations for chest/lats you describe.

@Rocket4ce 6 жыл бұрын

This is so B.A.. Thank you for sharing this technique.

@vicminich985 6 жыл бұрын

Fantastic instruction on both variations of the pullover!

@AlanWil2 8 ай бұрын

Interesting. Good stuff!!!

@dennisrobbins458 6 жыл бұрын

great video guys

@carlosarreolajr2863 10 ай бұрын

Amazing video

@TCt83067695 5 жыл бұрын

that edit @9:20 was pretty smooth

@nickb2541 6 жыл бұрын

Great explanation - i have always wondered whether it's pecs or lats with this exercise.

@donnn-ow4rj 3 жыл бұрын

It's still hits both bo matter which wYyou perform it ...

@octoni9456 11 ай бұрын

I love how he explains it so we can understand it too lol awesome vid guys

@MR-nl8rg 3 жыл бұрын

quality. thanks.

@leom.7173 Жыл бұрын

Very informative video. I have pullover coming up in Phase 2 of MAPS Anabolic - will try both techniques each session.

@ZoeCuiM Жыл бұрын

Same here!!! Currently doing my phase I and studying movements for phase II

@isometricapaches 3 жыл бұрын

The explanations and cues are money

@epicfighter7653 3 жыл бұрын

I've got my BOI

@mourad505 2 жыл бұрын

mah boi

@joshuaritchie7371 2 жыл бұрын

Are you seriously watching pork by yourself

@FraserWilsonFit 6 жыл бұрын

Beast!

@js5791 3 жыл бұрын

First

@freemind3333 3 жыл бұрын

You guys got it mixed. Its flared elbows with back and close elbows with chest.

@donatascervinas2830 5 ай бұрын

That's totally correct! Cause by watching this video I got confused!!! It's backwards all the explanation. Really misleading

@sparky7681 4 ай бұрын

Foreal I was doing the exercise and wondering why I felt my lats more the other way. @@donatascervinas2830

@SKhan-jx1eq 3 жыл бұрын

Amazing! Very informative. Thank you

@bambolina351 6 жыл бұрын

I was doing this exercise wrongly for quite a while....Now I know the right way of doing it. Thank you guys for teaching me. I owe you plenty.

@realist8967 2 жыл бұрын

Wrong. Not wrongly.

@killianbaker7992 2 жыл бұрын

@@realist8967 Your comment is wrong! Where is the subject in either of your malformed sentences?

@j.m.b5441 4 жыл бұрын

Can I do dumbbell pullover tge same way you showed the barbell pullover, putting your back on the bench instead of what you show on the clip? Thank you for your great videos and podcast!

@shawndarudeone 5 жыл бұрын

Clutch!! Finally I understand thank you!!

@Kaname_tv 2 жыл бұрын

this helps so much didn’t know i had to pinch my elbows

@jamescarterjr.6349 2 жыл бұрын

Wow,great advice about what angles to teach or explain how to different muscles depending on the angles of the elbow....need to remember for my pullovers home workouts

@killianbaker7992 2 жыл бұрын

Mans has the chest of lats!!!

@anubhav04 Жыл бұрын

Good video

@MindPumpTV Жыл бұрын

Glad you enjoyed it!

@Twghost 4 жыл бұрын

Dcotor Jordan sure knows what he is talking about. My question is, if both pec and lats are internal rotators, then why is it when the GH is in ER, would the lats be better activated?

@rancedavis5106 5 жыл бұрын

i find it more rewarding to keep your abs raised level instead of raising them during the exercise. by keeping them raised throughout the exercise you maintain tension on your midsection giving an overall workout, everyone to their own, but i find i get greater alround results .

@eztyson Жыл бұрын

“Pull from the elbows” game changer 👌🙌

@luistricot8888 Жыл бұрын

Mind muscle connection is key

@Kai-lv3wv 3 жыл бұрын

When you have to buy 3xl shorts to hide your straw legs

@DudeCalledDibs 3 жыл бұрын

I didn't even realize this until I read your comment! XD

@jamesofarcadia 2 жыл бұрын

His legs are tiny! But if they are his genes, the struggle is real... what it really emphasises is how unnatural his upper form is to what his normal body shape probably is. I really believe there will be a popular shift away from this sort of bulk, towards 'lean and defined on basis of body'. Dudes will always want to be larger, but the majority will eventually prefer to be comfortable and health within their frames.

@derekgoins6547 2 жыл бұрын

He's def hiding them

@titorivera2349 2 жыл бұрын

Geezuz lmao

@JackSmith-sc2tw 2 жыл бұрын

He be skippin leg day 💀💀

@ireadtrebleclef 4 жыл бұрын

Awesome video! after many other videos that don’t quite explain it, this makes me understand the anatomy of the movements now!

@efiddick Жыл бұрын

What is the correct positioning of the legs and feet? I've used an elevated bridge pos but not seen the feet behind the knees before. Thank you!

@darshanuchiha2537 4 жыл бұрын

My left shoulder rotator cuff move off the track and sits back there when ever I’m doing dumbbell pull over. it won’t hurt or dislocated completely but I don’t feel it’s safe to do this exercise. I followed the instruction and I use less weight yet this keep on happening.

@moisesojeda5647 6 жыл бұрын

Ah man this is beautiful :D

@MindPumpTV 6 жыл бұрын

What a beaut!

@sureshkamath5964 5 жыл бұрын

Very useful. Kudos..

@levoyageur3328 4 жыл бұрын

Good explanation.

@donluchitti Жыл бұрын

So going by the external / internal rotation guide for lat / chest, on my cable lat prayers it would help to use a swiss bar?

@billziss6444 6 жыл бұрын

Excellent help here. However, how does this exercise affect the rotator cuff?

@sidj3018 4 жыл бұрын

Bill Ziss i really hurt my right shoulder when doing this? idk what i done wrong

@jinduicer4722 2 жыл бұрын

@@sidj3018 same here right shoulder hurt

@KapKB 3 жыл бұрын

Excellent Video.

@leksovv 3 жыл бұрын

Great, thanks!

@jacob1031 5 жыл бұрын

I experience elbow pain when doing this exercise - any cues that can prevent that?

@MikoWhale 3 жыл бұрын

3:57 even him thought for the lats elbows should be flared. This is confusing comparing to most pullover videos i’ve seen.

@b.p.7153 5 жыл бұрын

My lower back was hurt in a work accident that hospitalized me; I work the back and core to strengthen the areas, but this exercise looks like it would aggravate my lower back. Can pullovers be done lengthwise along the bench versus perpendicularly to avoid such stresses?

@Talletc 5 жыл бұрын

Yes

@hrthrhs 4 жыл бұрын

Yeah they can. He was saying you can lie more table top/horizontally with the floor. Whether you're achieving this by suspending your hips up, or by laying length ways on the bench makes no difference.

@TheArtofBlues 3 жыл бұрын

That guy is wearing Kevin ferderline shorts. Wow the 90s - never forget.

@Hamburger247 3 жыл бұрын

😂😂😂😂

@tinynotan 4 жыл бұрын

for the lats option, he mentions using a swiss bar; could you just hold a dumbbell horizontally vs vertically the way he is to achieve a more neutral positioning? or is it not recommended bc it's less safe to hold a dumbbell that way over your head?

@XenosFiles Жыл бұрын

I think he doesn’t do that because he wants some separation between the hands. However you could just use two dumbbells

@Louloupetals 2 жыл бұрын

Tree trunks as arms. Dayum 🔥

@BSeab1024 6 жыл бұрын

I use an EZ-Bar and a close-grip for this. Any comments on how to focus on lats. Same principle. Keep arms tucked in?

@mrjdgibbs 4 жыл бұрын

if you were the grip it will be easier to keep the elbows in.

@continentalbc 5 жыл бұрын

Man this shit is so hard!!

@jakedeering7099 6 жыл бұрын

With the chest being a main mover for the humerus across the body, wouldn't elbows in close engage more pecs?

@sidj3018 4 жыл бұрын

i really hurt my right shoulder when doing this? idk what i done wrong

@EricBurns1970 2 жыл бұрын

What I have done to put more lat focus is use kettlebells. Holding the sides (horns) of a kettlebell seems ideal for the lat activation. I bet these days more people have access to them vs a swiss bar.

@brianlyle7017 2 жыл бұрын

I am in total agreement with you. After trying many variations, the kettlebell is by far my favorite. I feel a great stretch in the lats and pecs without any shoulder discomfort. I like doing them on a decline bench or a stability ball for an even deeper stretch.

@EricBurns1970 2 жыл бұрын

@@brianlyle7017 Yep, I actually do them decline on my inversion table.

@bijuchacko8814 6 жыл бұрын

Good teknic

@kyrie4451 5 жыл бұрын

Good spelling.

@SublimeInfidel Жыл бұрын

I would have thought Dr. Jordan Shallow would be upset to have his name next to a title that reads, "Target Chest of Lats." The chest of lats is a new body part for me. Couldn't locate it in Netters. 🤣🤣🤣

@jeep128 5 ай бұрын

What's the difference between doing them off the bench and on the bench

@NimW 4 жыл бұрын

How do I train my arm chest?

@gregtanner3161 Жыл бұрын

Great! video. So well explained. Jeff CavaLIERe would have taken 90 min to explain this in a two part saga.

@MindPumpTV Жыл бұрын

Glad you liked it!

@Robin-7kcm 6 жыл бұрын

The guy wearing black shirt speaks perfect English but I can't understand what he is trying to say at all.

@TiberiusStorm 5 жыл бұрын

Why?!

@russellhogben6628 5 жыл бұрын

It’s his growling and vocal fry.

@TiberiusStorm 5 жыл бұрын

According to the internet, only women and the Kardashian's use vocal fry. lol

@felimonreynoso1293 4 жыл бұрын

文武四夕 yea true, but the guy in the bench also said it, let me let the viewers know what your saying

@amandangi 6 жыл бұрын

Sir when i go lower in Pullovers then i had pain in the insertion of side delt in right arm, i mean insertin of lower side which is between bisecps n triceps,, it feel like pain on point. So can u help me in any way by video or some advise.. Btw u are doing nice stuff...

@kasghafoor7443 6 жыл бұрын

You may have been training with exercises which internally rotate your shoulders which causes damage If you dont externally rotate them check this out m.kzfaq.info/get/bejne/i5eYfKuosdnNoWw.html , try incorporating some facepulls after a chest workout

@petrinad3523 3 жыл бұрын

I have bad knees is there a diff way to do this.

@Dropshot1 Жыл бұрын

Best video I’ve seen for this. I was going it wrong for chest.

@aavichouhan Жыл бұрын

can they both be mixed

@chasegainsovahoes663 Жыл бұрын

I Hurd my neck crack badly when doing this , I feel fine tho but is that safe?

@gabmor7779 5 ай бұрын

the position of the elbow to activate lats or pecs is the opposite of what he said. for lats u flare elbows out / internally rotate humerus. For pecs keep the elbows in tight/ externally rotate humerus

@carlofrancisco5256 8 ай бұрын

Most fitness channels would teach the compplete opposite. Elbows tucked in for more chest and elbows flared out more lats. I'm now genuinely confused.

@canalcaribeno 5 жыл бұрын

What's the best lbs for this excersize, like I just started the gym 4 months ago, and just was wondering how much pounds should be used when doing this exercise. Thx great video.

@caseyrobinette805 5 жыл бұрын

Canal Caribeño as heavy you can go for 8-12 reps

@canalcaribeno 5 жыл бұрын

@@caseyrobinette805 k thx.

@ggarippa 5 жыл бұрын

I'd start pretty light 10 or 15 pounds seeing as you're newer to the gym.

@utewbd Жыл бұрын

I like keeping my elbows bent and not just turned in, because it keeps my triceps from joining in.

@chessoptics Жыл бұрын

Can someone tell me why I feel a click in my rear deltoid when I rotate my wrist with my thumb pointing toward my back

@jinduicer4722 2 жыл бұрын

Bro my right shoulder hurt like never before I can’t do these

@carlosbenitez354 6 жыл бұрын

Is it recommended to always be perpendicular to the bench as opposed to laying flat on it?

@rorigillmore141 4 жыл бұрын

i guess u can stretch the pelvis then

@gavin4175 3 жыл бұрын

21 style

@thecloudbae Ай бұрын

Watching in 2024 😊 so informative

@crazycatlady. 2 жыл бұрын

Only my left side wants to rotate and it’s the side I usually fell my shoulder.

@lorenzosyquia4769 3 жыл бұрын

When i do this for the lats, my delts get fatigued. That normal?

@Andjac2010 2 жыл бұрын

Never been able to feel the chest on this exercise before

@e.douglasbrown9920 Жыл бұрын

mostly works the serratus muscles

@speedygreenie 2 жыл бұрын

Can you do this with a plate too when doing it for lats?

@adamjustin8730 2 жыл бұрын

Yes

@Renegade_2023 10 ай бұрын

Finally a perfect explanation