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    Registered User hithere123's Avatar
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    Dumbbell Pullovers Question

    Hey, i know there's a lot of controversy around the targeted muscles with this exercise. Whenever I do these I never feel a stretch in my lats, only in the long head of the tricep. Today I woke up with doms in my long head tricep but nothing in my lats? How do i get these to target lats? i dont feel the slightest stretch in my lats when i do these (My form: laying on flat bench. head just off bench, arms slightly bent, lower to stretching limit, raise over face). Cheers.
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    Registered User GeneralSerpant's Avatar
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    When the weight is at the bottom of the lift, pull from the lats by pulling your upper arms back up and in to your body.

    Sounds like you are trying to bring the dumbbell up, but the idea is to pull it towards the upper end of your body with your arms acting as a splint.
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    Originally Posted by hithere123 View Post
    Hey, i know there's a lot of controversy around the targeted muscles with this exercise. Whenever I do these I never feel a stretch in my lats, only in the long head of the tricep. Today I woke up with doms in my long head tricep but nothing in my lats? How do i get these to target lats? i dont feel the slightest stretch in my lats when i do these (My form: laying on flat bench. head just off bench, arms slightly bent, lower to stretching limit, raise over face). Cheers.
    your probably going too heavy for you, and thats making your elbows bend too much when you lower the dumbbell behind your head, turning it more into a tricep exercise then a lat exercise cause instead of pulling the weight back up with your lats, now your movement has become bending and straighening the elbow, which is gonna contract the tricep.....not your lats. .....Try lessening the weight, and focus on keeping the arms only slightly bent and pulling the weight back over with your lats.
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    Registered User abendm's Avatar
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    Keep arms straighter. Try lying on the bench the other way (horizontally) so that the only part of your body in contact with the bench is your shoulder girdle. This forces some ab and neck activation as well as should help you feel it in the lats and pecs.
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