What's going on Nation? Today I'm going to demonstrate for you the dumbbell pullover
Now this is a widely debated exercise mainly because depending on how you perform the movement. You can isolate your chest or your lats
one of the key ingredients
To be able to make the switch from which muscles are going to target has a lot to do with the mind muscle connection
This is your ability to mentally focus your energy during a set to Target a specific
Muscle during a movement and now what makes this even more
Important for this exercise is the long range of motion involved this long period Of time under tension also
Known as tut allows you to put a larger load of the muscles being worked and if you can't focus
You will not maximize the benefits of the exercise
But there's also some form indicators that will greatly help you as well
And we'll go over those for targeting chest and lats in today's video
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The first warm-up is called shoulder breakers to perform this warm-up
Simply grab a bungee and hold it in front of your body with your arms outside of shoulder width
Now lift the bungee over your head and bring it all the way back and down to your glutes
once you touch your glutes bring the bungee back to the front and repeat as
Your shoulders warm up increase your range of motion by bringing your hands closer together
The next warm-up is called a dumbbell floor rotation for this movement use a light dumbbell
Lay on the floor with your back flat and your right arm extended away from your body forming a 90 degree angle with your elbow
While holding the dumbbell begin to rotate your arm back and forth as far as you can
The goal here is to try to push through any tightness in the area
But you want to make sure your shoulder blade does not come off the ground
Remember this isn't a movement that you force and too much weight could cause an injury
Now that you're warmed up
We're going to test your range of motion
As this will play a crucial role in ensuring you don't damage your shoulders during the exercise, especially when using heavier weight
The first test is a pull-up
You should be able to complete a pull-up with full range of motion
this means that you start each rep with a dead hang at the bottom and can pull your chin up and over the bar if
You're currently only doing half reps for pull-ups. You're destroying your range of motion and Potential future muscle gains
Next is the barbell overhead press for this exercise
Bring the barbell to your chest and from there push it up and over your head
Push through at the top of the movement and fully extend your arms
Continue to do this for a few reps
And if you experience any tightness you may need to warm up a bit more or work on your overall flexibility
Now on to the dumbbell pullover
You're going to begin the exercise by laying flat on a bench while holding a dumbbell over your chest with your arms fully extended
Maintain a strong stance with your feet spread out knees pushed out and keep your core and glutes tight throughout the entire movement
Once in place begin to lower the Dumbbell behind your head
Keep a slight bend in your elbows and try to bring the dumbbell as close as you can to the ground without
touching and then return to the starting position and repeat as you guys can see this movement can put a lot of strain in the
Shoulders, especially as you begin to lift heavier weight, and that's why the warm-ups are crucial for this exercise
now if you want to utilize this exercise to target your chest try to focus on squeezing your chest as much as
possible throughout the entire Movement
Especially when initiating the movement from the bottom back to the top
If your goal is to target your lats try to bend your elbows a bit more and flare them out
Focus on keeping your hands and forms relaxed while performing the movement
It should almost feel like you're moving the dumbbell by pulling with your elbows from the bottom back to the top of the movement
You might also feel a bit more engagement in your serratus when performing this exercise while trying to target your lats as well
Now that you understand proper form there are a few more tips you can use to maximize
the usefulness of this exercise in your workouts if
Targeting chest try performing this exercise at the end of your workout when your chest is already fatigued
You'll find you won't need as much weight which will put less stress on your shoulders
and if you have a hard time with your mind muscle connection
It'll be much easier for you to enhance it at this point in the workout
now if you want to use this exercise for targeting lats a lot of
Bodybuilders prefer to do this first to pre fatigue the lats to help improve muscle activation and mind muscle connection
throughout the rest of the Routine
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