Exercises and Pullovers to Keep Your Body Fit

The pullover is one of those exercises that tends to fall in the shadow of the lat pulldown or the bench press, but when it comes to up...

The pullover is one of those exercises that tends to fall in the shadow of the lat pulldown or the bench press, but when it comes to upper-body strengtheners, the pullover is both effective and versatile. Both a pushing and pulling exercise, the pullover trains your back and chest at the same time, helping you to build a strong and developed torso. Pullovers can be performed with dumbbells or barbells and with straight or bent arms, allowing you to tailor the exercise exactly to your liking. Be sure to always warm up your muscles before your workout with five to 10 minutes of light cardio, like walking.

Muscles Worked

A compound exercise, the pullover efficiently strengthens numerous upper-body muscles at the same time. The main muscle group recruited on the back during pullovers is the latissiumus dorsi, which are the large fan-like muscles on both sides of the back. Supporting the lats, arms and shoulders in the pullover movement are the teres major and the rhomboids. On the front of the body, the pullover hits the pectoralis major, or the main muscle on the chest. The triceps on the back of the upper arms and the deltoids, which are the muscles of the shoulders, are also worked during the pushing phase of the exercise. 

Choose Your Target

The versatility of the pullover allows you to choose between placing a greater emphasis on your back or on your chest. Bending your elbows to a 30-degree angle activates your lats and transfers the stress to your back. Keeping your arms straight results in a greater engagement of your pecs, although your elbows should always be kept soft to avoid locking them out. Whichever way you choose, be sure to focus closely on your form to maximize muscle development and minimize injuries. Resistance levels should allow you to complete between eight and 12 repetitions with proper form.

Narrow Grip

The narrow-grip pullover is most often associated with using a dumbbell, but you may also use a kettlebell, medicine ball or barbell; your hands should be positioned no more than 2 to 4 inches apart when using a barbell. Straight arms are often used with a narrow grip. Lie on your back on an exercise bench with your head positioned at the end of the bench. Pull your abdominal muscles in and slide your shoulder blades down your back. Hold a dumbbell with both hands over your chest and straighten your arms toward the ceiling while keeping your elbows soft. Maintain straight arms as you lower the dumbbell behind your head and toward the floor. Stop when your arms are in line with your ears. Lift the dumbbell back up toward the ceiling to return to starting position. Complete three sets of eight to 12 repetitions.

Wide Grip

The barbell and bent elbows are typically utilized for the wide-grip pullover, however, you may also execute the exercise by holding a dumbbell in each hand and positioning your arms to be shoulder-width apart. Lie on your back on a bench and take hold of a barbell with your hands separated shoulder-width apart. Contract your abs and push your shoulder blades down and away from your ears. Extend the barbell toward the ceiling directly over your chest; bend your elbows to 30 degrees. Lower the barbell behind your head and toward the floor until your upper arms are in line with your torso. Pull the weight back up to the starting position. Complete three sets of eight to 12 repetitions.