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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.




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

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.


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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)