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There is one exercise that ranks amongst the most ineffective movements in bodybuilding. If you’re doing it, you’re kinda wasting your time.
It’s an exercise for the lats.
It is…
drum roll….
Dumbbell Pullovers.
WHY ARE DUMBBELL PULLOVERS SO CRAPPY?
For about 50% of the range of motion, there’s actually little-to-no resistance on the lats.
Yes, there’s good resistance at the bottom of the rep. But from 50% of the way up, the resistance drops off, and by the time you get to the top, you’re just holding a dumbbell and the lats are not activated at all (because they’re not needed to hold a dumbbell in this position).
Here are much better lat options…
- Lat Pulldowns
- Pull-Ups
- Bent Over Barbell Rows
- Seated Cable Rows
- One-arm Dumbbell Rows
- Pullover Machine
- Kneeling Cable Bent-Over Pullovers
- Decline Cable Pullovers
With all these exercises, there is no “drop off” in resistance during any part of the range of motion. You therefore get “Constant Tension” on the intended muscle throughout the whole range of motion – an important ingredient for growth!
All the exercises I have listed above are THT-recommended movements. They are a part of the THT Exercise Bank.
Do you have the full THT Exercise Bank? It’s free. It lists every single effective exercise for every single body part. So if you need a substitute exercise or just want a change, this is exactly what you need.
You don’t have to go to your email to click a confirm link or anything like that; the download link will appear immediately after you enter your details. Enjoy! 🙂
For newcomers to my site, I recommend you grab THT Training now and begin with the 3-day per week routine using an 8-12 rep range. THT has changed thousands of bodies…for FREE. No catches. No BS.
And starting on February 1st 2017, I’ll be running FREE Month of Mass muscle challenges on the new MuscleHack forum (also coming Feb 1st). If you want to be a part of that, get THT below. The download will appear immediately. Enjoy them gains! 🙂
This back exercise sucks for growth. Don't do it. Click here for details Share on X
Comments? Questions? Talk to me below.
Mark McManus
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Very interesting post. Can I add weight to the pull-ups?
@John. Yes indeed. I do. If you can get more than 12 reps, add weight. But don’t add so much weight that you can’t get at least 8 reps.
What about if using a cable in similar motion? Would that not activate the chest a little?
@Gar. Hey buddy. Yes, I recommend both Kneeling Cable Bent-Over Pullovers and Decline Cable Pullovers in the article.
Never done this exercise, just couldn’t see the benifit of it, now I have a reason to never try.
I’ve read other articles where they say this exercise also hits the pecs. Any insight in this? Love your articles, keep up the great work!
@Jeff. It would, yes. However, these better options will hit the pecs a little also. But importantly NOT take stress of the lats at the top of the rep.
* Kneeling Cable Bent-Over Pullovers
* Decline Cable Pullovers
Hope that helps.
@Ikram. Your instincts were right, buddy 🙂
One off topic question Mark.
You’ve often mentioned that the measure of muscle growth is increase in body weight by 0.5 kg per week. However, I have attained by desired body weight now and I dont want to increase it further. So now the situation is that I want to increase muscle but not weight? So should I still eat 200-300 cals above maintainence or not.
Thank Mark.
@Abhilash. No I never said you could add 0.5kg or 1lb of muscle per week. Not even a genetic freak on steroids can gain like that – that would be 52lbs in a year. Totally unrealistic. You must be confusing me with someone else.
Given your goals, you need to cut the fat off and keep training for growth and keep protein intake high. You should look at my TSPA program for that.
https://musclehack.com/stop-doing-this-crappy-exercise/
Sorry Mark a little typo errror. I meant 0.5 lb gain on GLAD is a realistic benchmark. Yes u suggested TSPA that’s absolutely right, But My bodyfat is less (~11) given that Six pack is not my primary goal at present but building muscles is.
I am happy with my weight now. So if I gain with the rate of 0.5lb per week won’t I gain weight, which I dont want.
Can u help with this Mark?
Thanks.
@Abhilash. Eat 200 above maintenance if you still want to gain. You may gain 1lb or less muscle/month. After a few months you can cut to remove the same amount of weight in fat, so that you stay at the same weight but are adding muscle.
Any recommendations for shoulder rehab workouts? I’ve been following your THT for a couple of months and my shoulders are now in pain. Low ROM. Clicking, popping. What stretches and exercises can I do to strengthen and fix the mechanics in my shoulders so I can get back to heavy lifting?
Hey Mark – I’m a big fan of your work. I’ve been using the Musclehack App but just recently it has not been working. It is getting stuck on the “Loading…” screen for the Articles. I love this app and hopefully it gets up and running again soon. Thanks!
Isn’t it true that some folk use the pullover not primarily for lats, but to throw out the chest by developing the serrati? I use a triceps bar for these, which enables more weight, some use a barbell. No risk of dropping on yer head thus! Also, the stretch you feel afterwards in the rib area is fantastic. What’s your take on this?
@Joshua. Yes I see the error on the app. This has happened before and it simply started working again. However, I am recommending that for tracking THT workouts, users get the bodyspace app. It’s free and available for Android and iPhone. The THT workouts are on there and easy to track. Here are instructions…
https://musclehack.com/track-musclehack-tht-workouts-on-iphone-android-app/