How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP

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In this episode Mind Pump TV guest, Dr. Jordan Shallow, shares with Adam how to properly perform a dumbbell pullover to target either your chest or your lats. Remember to place your intention on the weight you're trying to move. If your elbows are flared out, you will experience more internal rotation. If you tuck your elbows in, you will experience more external rotation.
First up are the LATS:
As you reach back, drop your hips to the floor.
Make sure your elbows remain tucked in
When your pinch your elbows in, your hips should start to sink
Remember to initiate the pull from the elbows
Now for the Chest/Pecs:
Maintain a neutral back
This time your elbows should be flared out
Your chest will instantly be engaged if you're doing this movement properly.
**This all has to do with the INTENT of the exercise**
If you enjoyed this video, be sure to check out our Bench Cobra technique on how to improve your chest and back workout with this tension movement:
• Bench Cobra- Improve Y...
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Опубликовано:

1 окт 2024

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Комментарии : 286

@Kai-lv3wv 3 года назад

When you have to buy 3xl shorts to hide your straw legs

@DudeCalledDibs 3 года назад

I didn't even realize this until I read your comment! XD

@jamesofarcadia 3 года назад

His legs are tiny! But if they are his genes, the struggle is real... what it really emphasises is how unnatural his upper form is to what his normal body shape probably is. I really believe there will be a popular shift away from this sort of bulk, towards 'lean and defined on basis of body'. Dudes will always want to be larger, but the majority will eventually prefer to be comfortable and health within their frames.

@derekgoins6547 3 года назад

He's def hiding them

@titorivera2349 2 года назад

Geezuz lmao

@JackSmith-sc2tw 2 года назад

He be skippin leg day 💀💀

@carlofrancisco5256 11 месяцев назад

Most fitness channels would teach the compplete opposite. Elbows tucked in for more chest and elbows flared out more lats. I'm now genuinely confused.

@Robin-7kcm 6 лет назад

The guy wearing black shirt speaks perfect English but I can't understand what he is trying to say at all.

@TiberiusStorm 6 лет назад

Why?!

@russellhogben6628 6 лет назад

It’s his growling and vocal fry.

@TiberiusStorm 6 лет назад

According to the internet, only women and the Kardashian's use vocal fry. lol

@felimonreynoso1293 5 лет назад

文武四夕 yea true, but the guy in the bench also said it, let me let the viewers know what your saying

@Whiskel 3 года назад

Aren't they teaching this the wrong way around? I thought is was flared for back and elbows in for chest?

@TheGoodfella2012 5 лет назад

2:14 It's absolutely refreshing to hear the level of knowledge Jordan Shallow drops here. When was the last time something mentioned the pelvis when training lats?? Legend.

@MikoWhale 3 года назад

3:57 even him thought for the lats elbows should be flared. This is confusing comparing to most pullover videos i’ve seen.

@freemind3333 3 года назад

You guys got it mixed. Its flared elbows with back and close elbows with chest.

@donatascervinas2830 8 месяцев назад

That's totally correct! Cause by watching this video I got confused!!! It's backwards all the explanation. Really misleading

@sparky7681 7 месяцев назад

Foreal I was doing the exercise and wondering why I felt my lats more the other way. @@donatascervinas2830

@epicfighter7653 3 года назад

I've got my BOI

@mourad505 2 года назад

mah boi

@joshuaritchie7371 2 года назад

Are you seriously watching pork by yourself

@DrHayfever 2 года назад

Also using ribcage expansion (super deep breath on the lowering phase - eccentric phase is super useful as it will help increase the barrel chest development 👌🏾. Great video buddy..

@eric669 Год назад

Now I'm confused, renown athletes trainer Jeff Cavaliere suggests exactly the opposite, that is flare your elbows out to focus on the lats and tuck them in to activate more the pecs...which one should I believe? (Cavaliere's clip here ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EFbifMHOXPc.html go to 6 minutes and 15 seconds)

@thokankit007 4 года назад

Its Soo confusing. This video says keep elbows in other channel video says keep elbows out for lats

@mustang8206 4 года назад

Do both and see what muscle gets sore after each set

@abdelmuttalebtaloba2136 3 года назад

its totally mess,and completely wrong , for chest you have to bend your elbow ,for back flare it out this is the correct way,also regarding hip , it should be down in pic exercise and up in back exercise

@---df5sr 3 года назад

That’s the complete opposite advice (elbow position) i got from another video?!?

@lukabrasi9127 6 лет назад

Just watched another video and the guy said if your goal is to target the Lats try to bend the elbows a bit more and flair them out. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZhPOEQJRzBU.html

@andrewbahr1921 3 года назад

Just watched a video where the said the opposite. Elbows in=chest elbows out = lat Wtf

@somnath2453 6 лет назад

When you watch a great Guru teaching another great, there is only one word and that is AWESOME! Regards!

@mosthighguitarguy Год назад

I have watched almost a dozen videos on dumbell lat pullover . This is by far the most informative! TU for explaining in such awesome detail! Especially about shoulders being internally rotated for lat activation and great tip to use swiss bar ! Can’t wait to try my pullovers with swiss bar for better lat activation!!

@johncarlobalaoegtimbol6356 4 года назад

Why do I feel like this will destroy my shoulders?

@RedBang14 3 года назад

I literally just watched a video where the other guy said to target the last, rotate elbows out. To target pecks, keep elbows in. WTH

@cheesioragoo2962 3 года назад

same. I'm seeing conflicting information everywhere.

@RedBang14 3 года назад

@@cheesioragoo2962 I guess do both exercises. One of them has to work it out 🤷🏽‍♂️🤷🏽‍♂️🤷🏽‍♂️

@gabmor7779 8 месяцев назад

the position of the elbow to activate lats or pecs is the opposite of what he said. for lats u flare elbows out / internally rotate humerus. For pecs keep the elbows in tight/ externally rotate humerus

@mr.k5865 8 месяцев назад

Instead of any fancy Swiss bar, why not just use two dumbells for a neutral hand grip?

@b.p.7153 6 лет назад

My lower back was hurt in a work accident that hospitalized me; I work the back and core to strengthen the areas, but this exercise looks like it would aggravate my lower back. Can pullovers be done lengthwise along the bench versus perpendicularly to avoid such stresses?

@Talletc 5 лет назад

Yes

@hrthrhs 5 лет назад

Yeah they can. He was saying you can lie more table top/horizontally with the floor. Whether you're achieving this by suspending your hips up, or by laying length ways on the bench makes no difference.

@FraserWilsonFit 7 лет назад

Beast!

@js5791 4 года назад

First

@farisal-amer7635 6 лет назад

That's a great tip! I'll definitely be applying it for my lats. Thanks guys! 👍🏽

@isometricapaches 3 года назад

The explanations and cues are money

@glennmariacher4525 Год назад

This is how I first learned these. The previous two videos I watched, thonight, said the exact opposite with the elbows with no hip drop. Thank you for clarifying.

@dad8721 2 года назад

Chicken legs 🐔

@darshanuchiha2537 5 лет назад

My left shoulder rotator cuff move off the track and sits back there when ever I’m doing dumbbell pull over. it won’t hurt or dislocated completely but I don’t feel it’s safe to do this exercise. I followed the instruction and I use less weight yet this keep on happening.

@Fitness4London Год назад

I've been bending my elbows in the negative phase, which really works the triceps in the concentric phase. I will try more straight arms throughout, with the variations for chest/lats you describe.

@jinduicer4722 2 года назад

Bro my right shoulder hurt like never before I can’t do these

@Frabul14 7 лет назад

if you want to showcase your chest you squeeze your hands toward your chest, and when pose for lats, you flare your elbows out, so not sure if you are teaching it right.

@aishikgupta 6 лет назад

Frabul14 yes even I got confused... in another video the opposite was taught

@TheNewLife4ever 6 лет назад

Aishik Gupta ....I watched (2) Pullover videos right before this one and felt like you. It's like he was saying the EXACT OPPOSITE of what two different dudes were saying in thier videos. It almost seemed as if the guy in this video doing the movements was a little confused about what the Narrator was saying compared to what he was accustomed to doing for years too (?). 🤔

@blackcheetos 6 лет назад

Where are your elbow/hand positions during bench for chest, tricep, or strength work? Think underhand vs overhand as well

@lukepovey9803 6 лет назад

TheNewLife4ever same man some say opposite so I’ll just test it myself haha I can’t wait

@davebesag 5 лет назад

That confused me as well as both Athlean X and Scott Herman say what you have written rather than what they are saying.

@eztyson Год назад

“Pull from the elbows” game changer 👌🙌

@TCt83067695 5 лет назад

that edit @9:20 was pretty smooth

@gregtanner3161 Год назад

Great! video. So well explained. Jeff CavaLIERe would have taken 90 min to explain this in a two part saga.

@MindPumpTV Год назад

Glad you liked it!

@kungfuman82 5 лет назад

Up early, watching videos trying to get myself out of bed. I did this elbows in/flared thing and contracted my muscles and I could feel the difference without any weight. Great video!

@Lifelonglearner54321 6 лет назад

Love every Mind Pump video! This really helped me correct and find the mind-muscle activation. Thanks!

@utewbd Год назад

I like keeping my elbows bent and not just turned in, because it keeps my triceps from joining in.

@jakedeering7099 7 лет назад

With the chest being a main mover for the humerus across the body, wouldn't elbows in close engage more pecs?

@sidj3018 4 года назад

i really hurt my right shoulder when doing this? idk what i done wrong

@killianbaker7992 2 года назад

Mans has the chest of lats!!!

@Cryptolorian Год назад

Use two dumbbells, problem solved!

@TSwift-zm2ti 4 года назад

Show the movement. Then talk about the movement. Then show the movement again. Until you show us the movement we aren’t listening to you. Certainly not when you are talking with phrases like “lumbar vertebrae.”

@danielbrowniel 3 месяца назад

Can we agree our guy isn't leaning back over the bench enough? I've seen guys stretch way more than that. Consider that the beginning of his movement is not even perpendicular to the ground so he is ending the tension prematurely and ALSO not using the full benefit of the weight in hand. Come on guys.. Maybe I'm being a little nerdy here but, if you look like that, you should get the most out of your time..

@a-terrible-fate532 3 года назад

that dude has some hilarious chicken legs 😂

@unorthodox426 5 лет назад

Baie dankie mind pump,I can feel a pump in my workout....

@nickb2541 7 лет назад

Great explanation - i have always wondered whether it's pecs or lats with this exercise.

@donnn-ow4rj 3 года назад

It's still hits both bo matter which wYyou perform it ...

@rancedavis5106 5 лет назад

i find it more rewarding to keep your abs raised level instead of raising them during the exercise. by keeping them raised throughout the exercise you maintain tension on your midsection giving an overall workout, everyone to their own, but i find i get greater alround results .

@bobsobie678 8 месяцев назад

10 minute explanation for one exercise is excessive. (you talk too much) This vid could have been done in 120 -140 seconds tops, most people now have the attention span of a puppy. Still thumbs up!

@LarryReynolds591 2 месяца назад

It's weird. There are like 4 or 5 videos from competent, accomplished lifters who say the exact opposite of what you're saying about the position of the elbows for targeting the chest vs lats.

@beemo9 4 года назад

It's better on a decline bench, because it puts more of your range of motion against gravity..

@tribzman3977 Месяц назад

I have seen 1000s of times that if you want to work the lats, you flare the elbows out, and chest, keep your elbows in. Completely opposite of what this guy said. I trust the 1000s of other videos given its repetitive addressing the same thing.

@Wehavethoughts Год назад

Dang... Great info... But damn... Fell asleep while he was proving how much he knew about anatomy

@idealsAREisomorphic 23 дня назад

Pullover never ever was meant to be a chest exercise, and if you feel it in your chest you’re doing it wrong, you’re worsening the oncoming shoulder impingement which this exercise is meant to heal.

@DavidPerez-cc3jc 3 года назад

This guy call himself a Dr. ? He puts the back at such compromising positions. From the cervical to thoracic to the lumbar. Gee whiz. Better have a chiropractor on stand by🥴🥴🥴

@rightuppercut1426 4 года назад

Just watched a vid from Muscle & Strength on the same topic. They say: elbows together is chest and elbows flared is lats. Exactly opposite from what you’re saying. Which one of you is talking BS?

@KHALEDFX22 4 года назад

try it out yourself..personally when i have my elbows closed in it stretches my lats more and i have better control.

@TheArtofBlues 3 года назад

That guy is wearing Kevin ferderline shorts. Wow the 90s - never forget.

@Hamburger247 3 года назад

😂😂😂😂

@hadihadihadi Год назад

This was great! I really appreciated the mechanics being explained. Thank you both!

@LiberatedMind1 Год назад

😄

@tinynotan 4 года назад

for the lats option, he mentions using a swiss bar; could you just hold a dumbbell horizontally vs vertically the way he is to achieve a more neutral positioning? or is it not recommended bc it's less safe to hold a dumbbell that way over your head?

@XenosFiles Год назад

I think he doesn’t do that because he wants some separation between the hands. However you could just use two dumbbells

@Sebastian-pl9xs 6 лет назад

2:25 those chicken legs haha

@slabwork4159 5 лет назад

Means he can run fast

@tyroneloki5131 5 лет назад

true...never seen him do leg day lol

@tyroneloki5131 5 лет назад

@Bobby Basic you do know your calves is a part of your leg right??

@krane15 5 лет назад

Its the bloomer's cut baggy gym pants.

@Prospro8 Год назад

Don't use a dumbbell. Use a triceps bar, a Swiss bar. Safer and more weight.

@carlosbenitez354 7 лет назад

Is it recommended to always be perpendicular to the bench as opposed to laying flat on it?

@rorigillmore141 4 года назад

i guess u can stretch the pelvis then

@gavin4175 3 года назад

21 style

@leonardwoody4719 6 лет назад

How many pounds LBS was that dumbbell that you were Demonstrating

@leonardwoody4719 6 лет назад

And should I go heavy on this particular exercise

@ClarkPotter Год назад

Why not just lie on the bench normally for a pec-focused pullover? Why lie perpendicular to it?

@RoZaxTheGreat Год назад

scott herman said literally the opposite about elbow positioning. he said flared = lats, inside = chest...

@pebelleeb5422 2 года назад

I am completely confused because the next video for this exercise states the total opposite from what you are instructing. you are instructing to keep elbows straight and in for lats, elbows bent and curved for chest. Video Scott Herman BSN is stating elbows straight and in for chest, elbows curved for lats. who knows which form is right for for this exercise for chest and lats?

@thebeatmajors_yt 2 года назад

Do both and feel it

@kelleysauer1693 5 лет назад

Erin Stern explained the "leading with the hands" vs "leading with the elbows" 5 years ago. The average man should look at the elite females instead of the elite males to learn about muscular development. The elite women are much more advanced - opposed to the average woman - than the male bodybuilders/power lifters are compared to typical active males.

@simondarras2352 2 года назад

Stupidest thing I've ever heard

@joebloggs6922 2 года назад

@@simondarras2352 Literally. If anything I’d say it was the opposite

@BacktotheOutdoors 3 года назад

This video with Scott Herman advises doing the opposite with the elbows - flare out for lats and tuck in for chest: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-5YStMv6m2g8.html

@txctikal264 3 года назад

Yea idk which is which anymore 😂

@paulmurphy5510 Год назад

Thought he was an expert - he got both versions of the pullover completely wrong!

@ciawarhater 3 года назад

calling chiropractors "doctors" should be fuckin illegal

@bambolina351 7 лет назад

I was doing this exercise wrongly for quite a while....Now I know the right way of doing it. Thank you guys for teaching me. I owe you plenty.

@Unrealistic-o9c 2 года назад

Wrong. Not wrongly.

@killianbaker7992 2 года назад

@@Unrealistic-o9c Your comment is wrong! Where is the subject in either of your malformed sentences?

@PS-lv1mr Год назад

Very helpful video. I was trying to do dumbell pullovers in the gym for the first time yesterday but was only able to target my lats. This helps me a lot. Thanks!

@pitts64lb 7 месяцев назад

Tried to watch but the valley girl speaking style made me give up

@shobuddy 2 года назад

These guys skip leg days

@donnn-ow4rj 3 года назад

He knows his stuff by fuck me he over complicates it !!

@aspen8517 2 года назад

He is built really long so his calves r probably never going to be big but his shorts r ridiculous

@jeep128 8 месяцев назад

What's the difference between doing them off the bench and on the bench

@lcrooks69 6 лет назад

Are those shorts or a skirt? Jesus Christ.

@DavidHili 5 лет назад

What a great video on an exercise butchered by so many even the so called experts. I watched a previous video which only mentioned the hip variation when isolating chest or back no mention of the elbow positioning. Thanks Dr Jordan Shallow!

@SublimeInfidel Год назад

I would have thought Dr. Jordan Shallow would be upset to have his name next to a title that reads, "Target Chest of Lats." The chest of lats is a new body part for me. Couldn't locate it in Netters. 🤣🤣🤣

@thecloudbae 4 месяца назад

Watching in 2024 😊 so informative

@Brockthedog315 Год назад

I’ve tried it this way and it just doesn’t work for me. Way to uncomfortable. Laying on the bench like usual does and has worked for me for years. Love pullovers.

@EricBurns1970 2 года назад

What I have done to put more lat focus is use kettlebells. Holding the sides (horns) of a kettlebell seems ideal for the lat activation. I bet these days more people have access to them vs a swiss bar.

@brianlyle7017 2 года назад

I am in total agreement with you. After trying many variations, the kettlebell is by far my favorite. I feel a great stretch in the lats and pecs without any shoulder discomfort. I like doing them on a decline bench or a stability ball for an even deeper stretch.

@EricBurns1970 2 года назад

@@brianlyle7017 Yep, I actually do them decline on my inversion table.

@CHAlVlELEOlV Год назад

I didn't know lats have chests of their own 🤔

@shady2493 Год назад

I hate the person who came up with names of body parts

@zachlemar9077 2 года назад

Did anyone else notice how under developed is legs are

@steven_tanyt 2 года назад

In response to Kai You bought those 3XL shorts cause you know you are going to workout out smart and get big beefy legs 😎 let’s go king

@abab-cf3xv Год назад

Thanks fellas I've always wanted to know the correct format for both👍👌

@RomannSantanaa 3 года назад

Why can’t you just use two lighter dumbbells to keep the elbow straight?

@philipgoetz8681 4 года назад

Lyme bacteria ate the cartilage off one of my shoulders... now I can't find any way to do this exercise that doesn't grind my shoulder socket loud enough that people standing nearby can hear it.

@donluchitti Год назад

So going by the external / internal rotation guide for lat / chest, on my cable lat prayers it would help to use a swiss bar?

@chessoptics 2 года назад

Can someone tell me why I feel a click in my rear deltoid when I rotate my wrist with my thumb pointing toward my back

@blazelaker399 3 года назад

Spend more time explaining where to put ur back otherwise great video.

@32Barco7 2 года назад

This dude needs to figure out how to use this excercise to target the calves💀 My guy skipped too many leg days

@coopalis4 Год назад

Never been able to feel dumbbell pull overs in my chest, no matter how light, heavy, or angle any part of my body is positioned.

@chasegainsovahoes663 2 года назад

I Hurd my neck crack badly when doing this , I feel fine tho but is that safe?

@pacisablo 2 года назад

10 minute video? Cut to the chase wtf

@efiddick Год назад

What is the correct positioning of the legs and feet? I've used an elevated bridge pos but not seen the feet behind the knees before. Thank you!

@PrashanthRayakar 2 года назад

Typo in your video title: It should be Target Chest or Lats.

@naturelove7621 2 года назад

Everytime I do these no matter what perfect form elbows tucked and all I never feel my lats I just feel my neck getting more and more tension.. no ats tho

@Twghost 4 года назад

Dcotor Jordan sure knows what he is talking about. My question is, if both pec and lats are internal rotators, then why is it when the GH is in ER, would the lats be better activated?