Straight
arm dumbbell pullovers will stimulate both pectoralis major and minor, the latissimus dorsi, as well as the smaller serratus anterior muscles, which will put the pecs and lats in the spotlight looking from the front.
Not exact matches
Haney's workout protocol also includes excellent isolation movements like wo -
arm dumbbell rows, one -
arm pulley rows and machine
pullovers.
Hi Scooby, can you tell the differences between all kinds of
pullover,
dumbbell / barbell / ez bar / cable, bent
arm / straight
arm and which one is the best way to target lats?
Back: Machine or
Dumbbell One
Arm Rows, Lat Machine Pulldown, Rack Deadlift and
Dumbbell or Machine
Pullovers.
This includes any horizontal row variation (e.g. barbell row, one
arm row, t - bar row, cable seated row — see more) and the
dumbbell pullover.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10
pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and
arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
Deadlifts: 5 x 5 reps (for the more experienced, you can drop the rep range further) Wide grip lat pulldown: 2 x 12, 2 x 8 (then drop the weight by 50 per cent and do as many reps as possible) Bent over barbell row: 3 x 10
Dumbbell pullover: 4 x 10 Straight
arm pulldown: 3 x 15
75 Degree Incline DB Bench Press DB Bench Press One
Arm Rows DB
Pullovers Bent Over Lateral Raises DB Upright Rows
Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press with heels) Lying Leg Curls Calf Raises
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff -
arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one -
arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two -
arm) press drop set 3 x 8 incline one -
arm dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two -
arm) row on high bench 1 x 8 - 10 seated bent -
arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two -
arm) row on high bench 1 x 8 - 10 one -
arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w
arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two -
arm) curl drop set 3 x 8 incline (two -
arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Two -
arm Hammer Strength machine rows 3 8 Barbell or
dumbbell rows 3 8 Machine
pullovers or seated cable rows 3 8 One -
arm Hammer Strength machine rows 3 8 Seated
dumbbell shrugs 4 8 - 10 Deadlifts * 3 - 4 8