Strength Training Programs: Coaching the Dumbbell Pullover
Written on January 16, 2013 at 3:25 pm, by Eric Cressey
For some reason, the pullover has become one of those old strength training exercises that has fallen out of favor with in the iron game. I’m not sure why, as it definitely has some utility on a number of fronts, provided that you do it correctly. Check out today’s video to learn the “why” and “how” of the dumbbell pullover:
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I’m a big fan of the pullover and utilize it often. It definitely has been a forgotten exercise. I’m glad to see a highly regarded strength coach giving this exercise it’s due respect 🙂
Question : I did see some writings with conclusions that the pullover is more an exercise for the lower pecs !!! And the work for the lats is low !!!
Another question : Is there a problem with doing this exercise lying straight on the bench, head on the edge.. So there is less core work !!!
Another question : Is this exercise good or not good for loads going a little heavier !! Maybe lying om the ground is better with an ez-bar.. being sure the movement can not go to far stretched down !!
Maybe you would answers these questions ?? I hope so.
Based on the demonstration, rather than accross the bench, would it not be as effective to lay with the bench? But still keep gtutes and abdomen fired to avoid over exagerated movement? Or am I being to specific?
Thanks. The Nautilus pull over machine was historically my favorite and this is a good thorough tutorial on the DB pullover.
Later in the workout as an isolated set to cut down on tendon stress from too many grip intensive exercises sounds like the right call for programming it too. Thanks Eric
So glad to see this article! I love doing these with my Baseball, Softball, and Tennis teams. It is multi-faceted and is a great free weight alternative for any strength coach who is not blessed with cable machines. Great video illustration as well!
We grew up learning the pullover while our backside was resting on the bench. It’s very enlightening to see a correct technique, and to have it methodically explained in layman’s terms so guys like me know the “why” of it. Thanks Eric!
Next time, an even more obscure exercise-the bent arm barbell pullover. This was pre-Arthur Jones.
When done properly it is a terrific lat developer that you can use some respectable weight in its performance.
Favorite exercise ever. I used to add it to the end of my upper body workouts in Maximum Strength and S & G. I found that it helped my shoulder health quite a bit. Thanks for exploring it here and providing some coaching cues. As always, quality insight and practical information. You are a standout trainer and your content is some of the best available.
Some similar benefits in that they are both anterior core exercises, yes. However, I’d call the pullover more of an upper body than a core exercise. This variation would be more like the pullover with the elbows flexed, I’d say:
It’s an article of a japanese/caucasian,… model !!Nice
But your reason of bringing the pullover to the attention is not if it is a good lat-exercise.. It is a good exercise with carry-over to throwing movements.. When I finish a set of pull-over… The movement of throwing feels really light.. I always think it is a very good training for getting stron in the movement for tennis or volleyball !!!
Eric, I have used a modified version of the pullover with a bent arm for years which places the exercise more as a tricep developer and have found that it works the long head of the tricep more aggressively than any other exercise. Has many of the same benefits as the straight arm pullover but will absolutely blast the triceps. Seems like that could be very beneficial for throwing and hitting athletes as well.
Hey Eric, I just listend to your interview on the FitCast from a while back about the business side of fitness. I wouldn’t mind chatting with you to get some information on something I have always wanted to do since I made my transformation of 260 lbs of almost all fat to 180 lbs with 10% body fat to owning a gym in the near future. Let me know. My email should be above and just a few quick tips would be nice. Right now I am currently a Membership Coordinator at a club in Central Illinois, Thanks!
Maybe it’s only because I read the abstract, but can someone explain: ” It was determined that the pectoralis major was activated to a much greater degree than the latissimus dorsi, and that the higher activation was dependent on the external force lever arm produced”?
Higher activation of which muscle? A shorter or longer lever? [Or do they mean force*lever arm, as in torque?]
Love this exercise. Started using it again when I ran myself though the “Core Performance” Program. I attest it to a lot of the range of motion and control I gained through my shoulder girdle after having injured it a few years back.
What are your thoughts on doing them in a Dead Bug position on the bench? Any contraindications?
Thanks for the video and great explanation! I was just considering using pullovers to help my core and rib cage stability overhead, but I didn’t feel that I had enough info on correct technique.
Thanks for the great video, Eric! Pullovers are a great exercise and I use them all the time, but I do them with a cable set-up. I lay a bench lengthwise in front of a cable pulley, place it at its lowest position, put an EZ curl attachment on, and pull away. It works great and I get resistance through more of the range than using a Dumbbell.
I have found during heavy sets (90lbs+) my shoulder will occasionally ‘slip’ into a sketchy internal rotation/anterior glide position at full flexion and I have to bail. Is this more likely due to poor scapulohumeral stabilization or an overactive lat dragging the humerus in/elbow out at the bottom of the movement?
This shoulder is my non-dominant, more unstable side and sits a little higher than the other shoulder. I also have chronically tight lats. Thanks for the article!
Chris,
At that load, I’d be more inclined to say that it’s a weakness issue as opposed to a lat being able to “overpower” a 90lb+ pound DB. Adequate anterior core control, cuff strength, and scapular stabilization would be the first places I’d look.
January 16th, 2013 at 3:57 pm
Eric,
I take it you don’t view the stress going on in the shoulder at full flexion as making the exercise contraindicated for overhead throwing athletes?
Best Wishes,
Kyle
January 16th, 2013 at 4:27 pm
I’m a big fan of the pullover and utilize it often. It definitely has been a forgotten exercise. I’m glad to see a highly regarded strength coach giving this exercise it’s due respect 🙂
January 16th, 2013 at 4:28 pm
Hey Eric,
Question : I did see some writings with conclusions that the pullover is more an exercise for the lower pecs !!! And the work for the lats is low !!!
Another question : Is there a problem with doing this exercise lying straight on the bench, head on the edge.. So there is less core work !!!
Another question : Is this exercise good or not good for loads going a little heavier !! Maybe lying om the ground is better with an ez-bar.. being sure the movement can not go to far stretched down !!
Maybe you would answers these questions ?? I hope so.
A
January 16th, 2013 at 4:39 pm
Fascinating stuff as always Eric, seems like it’d have some decent carryover for fast bowlers in cricket, any thoughts on that?
January 16th, 2013 at 4:48 pm
Great video Eric. I remember doing them to ‘expand my ribcage’ back in the day.
I like the idea of using them as an alternative to chin ups as most of my clients lack the scapula strength to do them properly.
Also, I’ve been watching your FST series of videos again, awesome information in there on core training and correcting dysfunction. Thanks!
January 16th, 2013 at 4:50 pm
Based on the demonstration, rather than accross the bench, would it not be as effective to lay with the bench? But still keep gtutes and abdomen fired to avoid over exagerated movement? Or am I being to specific?
Love your site!
January 16th, 2013 at 5:01 pm
Thanks. The Nautilus pull over machine was historically my favorite and this is a good thorough tutorial on the DB pullover.
Later in the workout as an isolated set to cut down on tendon stress from too many grip intensive exercises sounds like the right call for programming it too. Thanks Eric
-Lark
January 16th, 2013 at 5:30 pm
So glad to see this article! I love doing these with my Baseball, Softball, and Tennis teams. It is multi-faceted and is a great free weight alternative for any strength coach who is not blessed with cable machines. Great video illustration as well!
January 16th, 2013 at 5:31 pm
This seems like a great exercise to add for a pitcher then correct? About 6-8 reps for a set of 3?
January 16th, 2013 at 5:47 pm
We grew up learning the pullover while our backside was resting on the bench. It’s very enlightening to see a correct technique, and to have it methodically explained in layman’s terms so guys like me know the “why” of it. Thanks Eric!
January 16th, 2013 at 6:58 pm
Next time, an even more obscure exercise-the bent arm barbell pullover. This was pre-Arthur Jones.
When done properly it is a terrific lat developer that you can use some respectable weight in its performance.
January 16th, 2013 at 7:06 pm
Would a suspended (TRX) fallout have similar benefits. Is one preferred over the other?
January 16th, 2013 at 7:18 pm
Is the pullover a vertical pull exercise?
January 16th, 2013 at 7:26 pm
Favorite exercise ever. I used to add it to the end of my upper body workouts in Maximum Strength and S & G. I found that it helped my shoulder health quite a bit. Thanks for exploring it here and providing some coaching cues. As always, quality insight and practical information. You are a standout trainer and your content is some of the best available.
January 16th, 2013 at 8:38 pm
Darren,
Yes, I’d classify it that way.
January 16th, 2013 at 8:39 pm
Collin,
Some similar benefits in that they are both anterior core exercises, yes. However, I’d call the pullover more of an upper body than a core exercise. This variation would be more like the pullover with the elbows flexed, I’d say:
January 16th, 2013 at 8:40 pm
Alek,
Sounds like a guest blog to me!
January 16th, 2013 at 8:40 pm
Scott,
Some pitchers can benefit from it, yes. I’d go 6-10 reps per set.
January 16th, 2013 at 8:41 pm
Frank,
I think you negate some of the anterior core benefits in that instance.
January 16th, 2013 at 8:42 pm
Thanks, Kyle!
January 16th, 2013 at 8:42 pm
AJ,
Certainly can’t hurt!
January 16th, 2013 at 8:43 pm
Kyle,
It actually usually works just fine with overhead athletes. We use it every few months with our guys’ programming.
January 16th, 2013 at 8:46 pm
Steven,
I haven’t seen EMG research that shows this is more for the sternal head of the pec major, but it very well may be.
Why would you want less core work? That’s one of the best benefits!
Not sure why you’d want to limit the range of motion just so that you can use more weights, either.
January 16th, 2013 at 8:47 pm
Thanks, Ryan!
January 17th, 2013 at 1:57 am
“The 4th powerlift ” Vince Anello.
January 17th, 2013 at 4:46 am
Eric,
I found one article I read some time ago about emg-studies about the pull-over.. See link
http://www.myotropics.com/legacy/wordpress/the-pullover-an-npc-athlete-dissects-an-old-school-bodybuilding-movement/
It’s an article of a japanese/caucasian,… model !!Nice
But your reason of bringing the pullover to the attention is not if it is a good lat-exercise.. It is a good exercise with carry-over to throwing movements.. When I finish a set of pull-over… The movement of throwing feels really light.. I always think it is a very good training for getting stron in the movement for tennis or volleyball !!!
January 17th, 2013 at 8:48 am
Eric, I have used a modified version of the pullover with a bent arm for years which places the exercise more as a tricep developer and have found that it works the long head of the tricep more aggressively than any other exercise. Has many of the same benefits as the straight arm pullover but will absolutely blast the triceps. Seems like that could be very beneficial for throwing and hitting athletes as well.
January 17th, 2013 at 9:04 am
Hey Eric, I just listend to your interview on the FitCast from a while back about the business side of fitness. I wouldn’t mind chatting with you to get some information on something I have always wanted to do since I made my transformation of 260 lbs of almost all fat to 180 lbs with 10% body fat to owning a gym in the near future. Let me know. My email should be above and just a few quick tips would be nice. Right now I am currently a Membership Coordinator at a club in Central Illinois, Thanks!
January 17th, 2013 at 11:03 am
Maybe it’s only because I read the abstract, but can someone explain: ” It was determined that the pectoralis major was activated to a much greater degree than the latissimus dorsi, and that the higher activation was dependent on the external force lever arm produced”?
Higher activation of which muscle? A shorter or longer lever? [Or do they mean force*lever arm, as in torque?]
January 17th, 2013 at 11:33 am
Love this exercise. Started using it again when I ran myself though the “Core Performance” Program. I attest it to a lot of the range of motion and control I gained through my shoulder girdle after having injured it a few years back.
What are your thoughts on doing them in a Dead Bug position on the bench? Any contraindications?
January 17th, 2013 at 7:01 pm
Good stuff, Neal!
January 17th, 2013 at 7:03 pm
Kristine,
Definitely confusing. My assumption is that pec major was activated purely via the adduction action.
January 17th, 2013 at 7:04 pm
Trent,
I just don’t think you get the same great core control benefits if you do them on the bench.
January 18th, 2013 at 8:57 pm
Eric,
If one had access to it, wouldn’t a pullover machine like a Nautilus version be a better option since it allows a much greater range of motion ?
January 19th, 2013 at 8:58 am
Thanks for the video and great explanation! I was just considering using pullovers to help my core and rib cage stability overhead, but I didn’t feel that I had enough info on correct technique.
As always, your site is a very valuable resource!
January 19th, 2013 at 10:03 am
Sam,
Don’t love the fixed line of motion. Here and there for some variety, though, it should be okay.
February 2nd, 2013 at 8:02 am
Are DB Pullovers ok with acj issues (if not pain)?
February 3rd, 2013 at 8:12 am
Mark,
Should be, assuming pain isn’t there and movement quality is good.
August 31st, 2014 at 5:03 pm
Thanks for the great video, Eric! Pullovers are a great exercise and I use them all the time, but I do them with a cable set-up. I lay a bench lengthwise in front of a cable pulley, place it at its lowest position, put an EZ curl attachment on, and pull away. It works great and I get resistance through more of the range than using a Dumbbell.
August 31st, 2014 at 6:00 pm
Eric,
I have found during heavy sets (90lbs+) my shoulder will occasionally ‘slip’ into a sketchy internal rotation/anterior glide position at full flexion and I have to bail. Is this more likely due to poor scapulohumeral stabilization or an overactive lat dragging the humerus in/elbow out at the bottom of the movement?
This shoulder is my non-dominant, more unstable side and sits a little higher than the other shoulder. I also have chronically tight lats. Thanks for the article!
September 1st, 2014 at 6:02 am
Chris,
At that load, I’d be more inclined to say that it’s a weakness issue as opposed to a lat being able to “overpower” a 90lb+ pound DB. Adequate anterior core control, cuff strength, and scapular stabilization would be the first places I’d look.