Dumbbell Pullover

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The pullover is one of the best programs you can do for your back muscle growth following the pull up. People who find pulling up challenging resort to the pullover to build key muscles like the Latissimus Dorsi (Lats). 
The pullover can be done with a Barbell or Dumbbell although we can replicate the movement with a cable machine. You can do the pullover using a flat bench or a decline bench as demonstrated (Using a decline bench yields better results). 

The decline Dumbbell pullover have been demonstrated here which was done with a bench usually used for the chest press. This was improvised because a decline bench was unavailable. You'd find that the chest press bench cannot be used for the barbell pullover because of its structure, hence the Dumbbell pullover is an alternative when you want to work with a decline bench. 

To do the decline dumbbell pullover, you would need a decline bench and a set of 
Dumbbells. The following steps should be helpful:
  1. Lie flat on the decline bench with legs placed firmly on both sides before picking Dumbbell overhead from the floor (Your legs should help resist pull effect from the Dumbbells).  You may want to start with a lightweight to get a feel of the exercise. 
  2. Pull Dumbbell to chest level and return overhead. The idea is to start from the floor and finish at the floor when you are done, so end this program by dropping the dumbells back to the floor. You do not let the Dumbbells touch the floor until you are done with a set. You should do 5 sets of ten repetitions for this program. 
  3. Increase dumbbell weight after each pair of sets to increase the effects on the Latissimus Dorsi. This program requires heavy weights so dumbbells higher than 15kg is recommended. 

I find the barbell pullover to be more promising than the Dumbbell pullover which seems like an isolation program. However, in a case where a multi-purpose bench is unavailable, the Dumbbell pullover is your best bet using the chest press bench as demonstrated. Following this post will be articles on other back programs you can do in conjunction with this. The other pullover programs would be discussed much later when back muscles are revisited here. 




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