Attach a standard lat pulldown bar to the cable pulley and select an appropriate amount of weight.The lat pulldown is classified as a back exercise, so they are best performed during back, pull, or upper body workouts. Additionally, lat pulldowns help improve scapular positioning and control, which may enhance shoulder mobility and posture. Like cable rope pullovers, most lat pulldown machines utilize a cable, which places constant tension on the lats. Since you don’t need a spotter, you can safely train to failure, which is ideal if hypertrophy is your primary goal. Lat pulldowns are arguably safer to perform since it’s easier to get into the proper position. If you would like to directly target the lats and minimize chest engagement, or you don’t have access to dumbbells, the lat pulldown is a better option. One of the primary muscle groups that are activated during the dumbbell pullover is the lats. Lat Pulldowns When to perform lat pulldowns In other words, you will most be stronger which will allow you to lift more weight through a full range of motion. Standing closer to the cable stack will make it easier for you to target your lats.This exercise trains the lats in a shortened range, so it’s best to perform it early in the workout since it gets more difficult to shorten the lats as they become fatigued.But if your gym doesn’t have a long rope attachment, you can use two ropes, straighten each one, and use them as two individual ropes. For optimal results, use a long rope attachment.Repeat for the desired number of repetitions.Ĭheck out the video below from the Muscle Mentors to see how to perform the cable rope pullover correctly!.As your hands approach your upper thighs, retract your shoulder blades, pause for 1-2 seconds, and slowly return to the starting position.Begin the movement by taking a deep breath, then focus on driving your elbows down and back while keeping a slight bend in your arms.Your arms should be extended in front of you with your upper arms next to your ears. Brace your core and lean forward slightly while pushing your hips back.Take 2-3 steps back until there is tension in the cable.Extend your arms and grab the end of the rope with a neutral grip.Stand facing the cable with a shoulder-width stance.Adjust a cable pulley to the highest position, attach a rope to it, and select an appropriate amount of weight.Not to mention, cable rope pullovers are easier to perform, safer to train to failure, and don’t require a bench or spotter.Ĭompared to the dumbbell pullover, cable rope pullovers target the lats to a greater extent than the chest so they are typically performed during back, pull, or upper body workouts. This novel stimulus sparks new muscle growth, especially if you’ve hit a plateau with the dumbbell pullover. Unlike free weights, such as dumbbells, cables place constant tension on the muscles. If you’re looking for an exercise that’s nearly identical to the dumbbell pullover, a cable rope pullover is the best option because the movement pattern is exactly the same. Since both muscle groups are engaged, we are going to cover 5 exercise alternatives that focus on the lats and 5 exercise alternatives that focus on the chest! Cable Rope Pullovers When to perform cable rope pullovers The 10 Best Dumbbell Pullover Alternativesĭepending on how you perform the exercise, the dumbbell pullover can be classified as a lat or chest exercise. 8.15 The 8 Best Decline Bench Press Alternatives.8.14 The 8 Best Hammer Curl Alternatives.8.13 The 9 Best Pendlay Row Alternatives.8.12 The 8 Best Incline Bench Press Alternative.8.11 The 10 Best Lat Pulldown Alternatives.8.9 The 10 Best Romanian Deadlift Alternatives.8.5 The 10 Best Bench Press Alternatives.8.4 The 10 Best Hack Squat Alternatives.8.3 The 10 Best Bent Over Row Alternatives.8.2 The 10 Best Overhead Press Alternatives. 8.1 The 10 Best Pallof Press Alternatives.6.2 When should I perform dumbbell pullovers?.6.1 Are dumbbell pullovers bad for your shoulders?.5 Muscles Worked by the Dumbbell Pullover.4 Reasons to choose a Dumbbell Pullover Alternative.1 The 10 Best Dumbbell Pullover Alternatives.Best Protein Powders Without Heavy Metals.Best Protein Powders Without Artificial Sweeteners.
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