![]() ![]() This will help every reader to get the most out of their workout and maximize their muscle growth. This article will not only go over the best alternate movements and why to use each, but will also review the different muscles worked and how to do them properly. The dumbbell pullover is a great exercise and all, but those wanting to add more variety into their workout or have a shoulder injury should experiment with these 11 dumbbell pullover alternatives to hit multiple muscle groups and achieve a wider and thicker back. How To Choose a DB Pullover Alternative That’s Right for You.Chest Focused Alternatives to Dumbbell Pullovers Workout.Single Arm Sweeping Row & Sweeping Pull Up Pullover Machine (Hammer Strength or Nautilus Pullover Machine) Decline Pull Over With a Barbell, EZ Bar, or DB Lying Cable Pullover With Straight Bar (Straight Arm Cable Floor Pullover) Standing Cable Pullover: Cable Rope Pullover or Lat Pullover With Cable Attachment Lat Focused Dumbbell Pullover Alternatives (Pullover Exercises).What Makes an Exercise a Good Dumbbell Pullover Alternative.(However, giving credit where it’s due, Max Herz of Vienna received an October 15, 1901, patent for a cam used to alter the resistance during an exercise.)Īlthough there are many types of pullovers that can be performed that will overload all points of an athlete’s strength curve, the Nautilus pullover machine was a creative invention that provided a unique way to perform the exercise and secured Arthur Jones place as an Iron Game legend. These shell-shape cams inspired the name of Jones’ company, Nautilus Sports Medical Industries. Jones didn’t like the feel of chains and switched to using shell-shaped cams that altered the resistance as they rotated. Chains provided accommodating resistance, but Jones wasn’t satisfied. As the chains lifted off the floor, the resistance increased. With his early pullover machines, Jones attempted to match the strength curve of the lats by using chains. Of course, no mention of Nautilus would be complete without mentioning the Nautilus cam. And besides bypassing the biceps and grip, Jones’ pullover machine enabled the user to train the lats throughout a full range of motion (up to 220 degrees!). Yes, Jones’ pullover machine contained a crossbar the user would grasp as they performed the exercise, but it was merely for optimal hand placement. This design also eliminated the use of the grip, which can be a limiting factor in chin-ups. With Jones’ pullover machine, the user would place their elbows on pads and push down, rather than pulling with the arms. Said Jones in his 1972 book Nautilus Bulletin #2, the biceps “fail long before the much larger latissimus muscles have been worked hard enough to induce much in the way of growth stimulation.” His solution was to bypass the arms and provide “direct muscle stimulation” to the lats. Jones believed the limiting factor in training the latissimus muscles was the strength of the biceps. The “six pack” rectus abdominis muscle is also activated during pullovers. From an athletic perspective, the serratus pulls the shoulder blades forward, such as when a boxer throws a punch, and creates upward rotation of the scapula, such as when pressing a barbell overhead. The exercise also strengthens the serratus anterior, muscles that are attached to the ribs. ![]() The Nautilus pullover machine was the flagship machine of Arthur Jones, containing features that separated Nautilus from its competitors.Īs background, pullovers work the pectoralis major and pectoralis minor, which are involved in many shoulder movements. A closer look at an exercise machine that launched a revolution ![]()
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