Are You Doing Pullovers Correctly? — Key Takeaways
Elbow position controls muscle targeting in dumbbell pullovers — internally rotated with flared elbows hits chest; externally rotated with elbows pointing up hits lats.
Key takeaways
Elbow and shoulder position determines which muscle the pullover hits
Elbow and shoulder position determines which muscle the pullover hits
- Internal shoulder rotation + flared elbows = chest emphasis; external rotation + elbows pointing up = lat emphasis.
- More elbow bend recruits triceps as shoulder extensors, shifting load away from chest/lats.
Cross-bench setup delivers deeper stretch and thoracic extension than lengthwise
Cross-bench setup delivers deeper stretch and thoracic extension than lengthwise
- Shoulders on bench, hips dropped into anterior pelvic tilt — produces more aggressive upper-body stretch and visible rib cage expansion.
- Lengthwise setup requires a hollow-body flat back to constrain movement to the upper body only.
Two range-of-motion strategies serve different goals within a set
Two range-of-motion strategies serve different goals within a set
- Constant tension: stop at head height — keeps resistance high throughout the rep.
- Rest-pause: pull to stomach — minimal resistance but lets you extend a set when fatigued.
This Dig holds the full set of insights, 4 flashcards, and 1 quote — free in Homestake.
Unlock this Dig freeFree forever · No credit card required
In this video
- 1mIntroduction and Muscle Targeting
- 1mBreathing, Elbow Position, and Range of Motion
- 1mCross-Bench Setup Technique
- 2mLengthwise Bench Setup Technique
- 3mProgram Promotion
“When you combine calisthenics with weights, that's when your physique is really going to start to change.”
This page is a partial, transformative summary produced by Homestake. All rights to the original content remain with its creator — please support them at the source link above.
