Q: I was browsing through old training articles on your site and noticed that you guys sometimes include dumbbell pullovers in your triceps routine. What’s up with that?!
A: While the dumbbell pullover is an excellent stretch-position move for the lats in Positions-of-Flexion mass training, it’s also one of the best exercises for the long head of the triceps. That’s the section that really fills out the back of the upper arm and gives it that eye-popping sweep when it’s down by your side or up flexing your peak.
That makes the pullover perfect for our direct/indirect workouts, getting some residual lat work on arm day (we also use undergrip pulldowns for biceps for even more indirect lat work).
We’ve known other bodybuilders who use pullovers for triceps as well. Our colleague and drug-free IFBB pro Dave Goodin used to use the Nautilus pullover machine in his triceps workout. That’s even better because you get the long head engaged from the stretch position all the way down to a complete contraction. Dave said it helped pack new size on his tri’s when he incorporated the move into his routine.
NOTE: For more muscle-building ideas and complete workouts that specialize on putting more size on your bi’s and tri’s, see X-traordinary Arms.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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