The dumbbell pullover has had a tumultuous history; it has done a complete 360° as far as exercise reputation is concerned. From being one of bodybuilding’s most revered and classic movements, it fell into relative obscurity, only to rise again in the modern strength and conditioning scene as a valuable tool when it comes to facilitating healthy upper body mechanics. Yet, this versatile movement isn’t without areas that could use some improvement.

Properly executed, the dumbbell pullover trains the lats’ ability to execute a proper extension of the shoulders without any hyperextension of the lumbar spine. The mechanics of this movement applies to compound exercises such as the deadlift, where the lats must work to keep the bar close to the body, and the chin/pull-up, where the shoulder joint travels from a point of full flexion to extension.

The problem with the dumbbell pullover is the massive dropoff in tension as the movement reaches its apex. At the bottom of the pullover, the tension is the greatest on the lats. However, as it transitions to its finishing position above the chest, the lats effectively exit the equation. Since tension is key when it comes to building that mind-muscle connection and hypertrophy, the dumbbell pullover does fall short in that department.

However, modifying the pullover so that it’s performed with a cable allows not only for constant tension, but also increase the range of motion for a greater recruitment of the lats.

Using a bench set to a medium incline, position the height of the cable so that it’s above your head. Setting it too low will have the cable pressing into your face when you reach full extension! I prefer using a rope attachement, although a straight bar can be used as well. Execution remains the same; remember to not let your shoulders “float” up (keep your shoulders pressed downwards).

The pullover is not meant to be a strength or power exercise, so there’s no sense in going heavy. Excessive weight can even result in injury if you’re not careful! Keep the load on the lighter side of the spectrum and go for a higher total volume (15-20 reps, 3-4 sets). Whether as a warm-up, pre-fatigue or post-fatigue option, the lying cable pullover comes as a valuable addition to any programme which focuses on health and performance.