The pullover (or breathing dumbbell pullover, as it was known) was included in this type of training more often than not. Everyone was doing it.īack then the bodybuilding trend was to perform low volume workouts that included one or two upper body exercises. Needless to say, the combo of big lifting and big calories turned this recipe into a success story. In fact, back in the 1920s, the most popular bodybuilding method involved drinking gallons of milk and performing heavy, high-rep squats combined with light, high-rep dumbbell pullovers. It quickly became staple exercise for upper body development. The pullover was first declared the best exercise for developing a deep chest by Alan Calvert, founder of the Milo Barbell Company and Strength magazine, around 1911. In this article we’re going to try to prove this theory wrong, and reintroduce the dumbbell pullover into your routines in all of its former glory. And although years ago everyone was doing it, nowadays it seems almost forgotten.
The only known downside of dumbbell pullovers is that they can overload your shoulders. It can give you that great feeling of pump in your chest, stretches the lats, builds up the serratus, and has even been attributed with the ability to stretch your rib cage. In fact, together with the squats, this exercise is one of the oldest tricks in the book of bodybuilding. Its effectiveness in activating different upper body muscle groups has been known for decades.
At the same time, slight adjustments in your pullover technique can shift its target to different body parts. According to most experts it’s one of the most effective chest and back exercises.
The dumbbell pullover might be the most controversial exercise in the world of bodybuilding.
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