![]() ![]() Lats produce arm movement at the shoulder joint with the pectoralis major and teres minor. The latissimus dorsi is the widest back muscle, extending from the upper back near the shoulder blades all the way down to the hips, including wrapping around the side of the torso to cover the ribs. Pull-ups and rows also work the lats, but other muscles are heavily involved in those kinds of exercises. This is as close as you can get to an isolation exercise for your lats. As a back exercise, the dumbbell lat pullover works the following muscles and muscle groups: Some other muscles and muscle groups will be involved as well, but lat activation is the main goal here. Muscles Worked in Dumbbell Lat Pulloversįrom our perspective, this is a great back exercise and that should be the focus. Even if you have great shoulder mobility already, repeatedly moving the weight that low over your head will test their resilience and pose a greater injury risk. It doesn’t need to go lower than your torso. Finally and most importantly from an injury perspective, don’t bring the weight too far back. You’ll feel that stretch near your obliques and also in your upper back - at the furthest point of the pullover, you should find that you can’t move the weight back any further. Keep in mind that the point of this hip drop is to stretch the entirety of the latissimus dorsi. Your lower back will move as you drop the hips but focus on hinging at the hip joint rather than curving your lower back. ![]() Also, remember to lead with them rather than your hands.Īpart from the elbows, mastering the hip drop is vital for getting the back workout you want from this exercise. Resist this and keep them in place relative to the sides of your torso. Pulling the weight back to the starting position will make your elbows want to flare out to accommodate the motion. That’s a great way to guarantee the lats are powering the move instead of the pecs. Don’t lock them out at any point and make sure they’re the ones leading the pull on the dumbbell. We can’t stress this enough: your elbows are going to make or break your lat pullover technique. Continue for 8 - 12 total reps depending on how many you’re capable of doing. There’s no more tension on your muscles once the dumbbell is above the center of your chest, or right about where your arms are straight and perpendicular to your torso.
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