DB pullovers for lats

[Grant]

I do these lying length wise on the bench. I feel these in my lats but more in my chest and tris. I use fairly straight arms. bent arm method does not seem to do much. reps are 12-15.

I would like to hit more of my lats with this exercise. I see where alot of people use them to train lats. Is there any technique I can use to to hit the lats more then the chest or is this more of a concentrating on feeling the lats thing? Thanks

[youngblood]

Be sure to use a lightweight at the start, #1.
Something to help the stretch of your lats, drop your hips while the DB is fully stretched above your head. Then use your lats to power the DB up (straight arms, as much as possible-slight bend is okay/good for the joints) and keep your hips down fairly low. You can bring them up, but after the rep is completed, but drop them again in the stretch position.
I think the key to this exercise, is using light weight, and really focusing on the back. Once you get used to it, drop the exercise out of the rotation, since it can be horrible on your shoulders and elbows. Do them sparingly.

[TNA]

I have to agree with YB on keeping the hips low. I've been using the DB pullovers quite a while for the lats. It's essential to keep those hips down. As for using a light weight, in the beginning it's important to focus on that stretch and focus on that back. I tend to go slightly heavy but usually have someone holding down my knees. Like YB said, it's not an exercise you want to use every workout. Use them sparingly!!

[mrbeefy]

Grant,

IMO, I go cross wise on the bench...and have used heavy and light weights. IF I go too heavy, I feel it more in my tri's. So I lighten up the weight, and keep the mind-muscle thing going on. FEEL the lats, stretch, squeeze.

I have the exact same problem with lat pull downs on cables. Too heavy, tri's cramp up, lighten up...ok...mind muscle connection.

I also use more isolation exercises for my lats, working one side at a time, then both together...taking my time, squeeze, rest-pause.

Frank

[Grant]

Thanks for the advice everyone.

[EBA84]

The key on this exercise is to not bring the dumbell up to a 90 degree angle with your body. Only take it to about 60 degrees. This keeps constant tension on the lats. Also don't let it hit the floor on the bottom and keep your arms slightly bent on the way down and up. From about 60 to 90 degrees, the tension is transferred to your chest. Always do these with your body length wise on the bench if you are trying to work back. Take a deep breathe at the top and let it out on the way back up. This is an excellent exercise for building width to your back by expanding your rib cage. I like to keep the weight moderate and do sets of 15 on this one. I just don't feel it as good with heavy weight.