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June 2, 2023

How to Do the Hex Press for Chest Size without Shoulder Pain

Filed under: Fitness,Training — Tags: bench press, chest workout, dumbbell, exercise guide, Exercise Guides, train, training — admin @ 8:31 pm

Part dumbbell bench press and part isometric dumbbell flye, the hex press is a unique high-tension chest-builder. The hex press is performed on a flat bench with the dumbbells squeezed together throughout the pressing motion. This feature explains why one alternate name for this unique chest exercise is the “squeeze press.”

Person holding dumbbells over chest — Credit: sornram / Shutterstock

This exercise also goes by “Champagne press,” but the hex press isn’t just for special occasions. Like Champagne, the hex press compliments just about anything — it’s great for lifters training for a stronger press, a more muscular chest, or healthier shoulders.

Ready to pop the cork on new chest gains? Find everything you need to know below.

Hex Press

Hex Press Video Guide

See the hex press in action, demonstrated by author Dr. Merrick Lincoln. Note the key techniques, then check out the Step-by-Step breakdown with additional form tips.

How to Do the Hex Press Step By Step

It may look like a close-grip dumbbell bench press but, while there are some similarities, there are crucial differences that make the hex press stand out. Follow these steps for proper, efficient, and effective technique.

Step 1 — Set Up Five Points of Contact

Dr. Merrick Lincoln performing dumbbell hex press — Credit: Merrick Lincoln, DPT, CSCS / YouTube

Like the bench press, the hex press is performed on a flat bench. Hold a dumbbell in each hand, set up with five points of contact for stability — the back of your head on the bench, your shoulder blades on the bench, your buttock on the bench, your right foot touching the floor, and your left foot touching the floor. (1)

Form Tip: Recruit a “spotter,” or individual who can assist you if you run into trouble during the exercise. Any exercise involving weights passing over the body requires a spotter. (1) A spotter is especially important when learning an unfamiliar exercise. The spotter stands behind the bench and, if assistance is necessary, they will assist by grasping your wrists to guide the dumbbells. (1)

Step 2 — Set Your Shoulders and Squeeze the Dumbbells Together

Lift your chest toward the ceiling by arching your back and pulling your shoulder blades together. Maintain this position throughout the exercise. With a neutral grip (palms facing each other), bring the dumbbells together just above your sternum and squeeze them together hard.

Form Tip: If you’re using hexagonal-shaped dumbbells — the namesake equipment for the hex press — ensure flat surfaces of the dumbbells are aligned and squeezed together.

Step 3 — Maintain Pressure, Press to Lockout

Initiate the press by flexing your shoulders and extending your elbows. Keep the dumbbells squeezed together and elbows tucked throughout the movement. Don’t decrease inward pressure as you reach the top, locked out, position.

Form Tip: Keep tension. In addition to the profound contraction you’ll feel in your chest, you should feel tension in your upper back and lats, which keep your shoulder blades pulled together (retracted) and keep your elbows tucked toward your sides.

Step 4 — Lower without Separating

Lower to the center of your chest using the same arm path as the upward movement phase. Focus on keeping the dumbbells firmly squeezed together throughout the lowering phase, which may feel slightly unnatural at first, since the lowering phase of most exercises emphasizes a muscle stretch.

Form Tip: Think about “rowing” or actively pulling the dumbbells back your chest. “Rowing” the weights back to the starting position reinforces tension in your upper back and eliminates the need to reset your arch before the next repletion.

Hex Press Mistakes to Avoid

Dodge these common errors for cleaner technique and more effective hex presses.

Losing The “Squeeze” Between Dumbbells

The pressure exerted between the dumbbells is part of the special sauce that makes the hex press effective — and extra spicy. It promotes muscular engagement in parts of the chest that might not otherwise be as active.

Man in gym on flat bench lifting dumbbells — Credit: Andrey_Popov / Shutterstock

At the bottom position of the exercise, the lifter’s elbows are bent, and shoulder internal rotation force is required to keep the dumbbells together. Toward the top position, arms are straighter, and shoulder horizontal adduction force is required to keep the dumbbells together. Although it may get harder to keep the squeeze at the top and bottom of the movement, firm pressure between the dumbbells must be maintained throughout.

Dropping Your Chest, Freeing Your Shoulder Blades, or Flaring Your Elbows

Loss of tension in the back allows the chest to drop, shoulder blades to spread, and upper arms to drift away from the lifter’s sides. These three errors tend to occur together, and they can make the hex press less effective.

Shirtless person in gym doing dumbbell chest exercise — Credit: Vladimir Sukhachev / Shutterstock

If you feel any of these faults, reset by arching your spine, retracting your shoulder blades (and pinning them to the bench), and tucking your elbows toward your ribcage. Now, keep this tension and finish.

Non-Perpendicular Pressure Between Dumbbells

When squeezing the dumbbells together, it’s essential to maintain opposing forces from the left and right arm that are horizontally aligned and nearly equal in magnitude. Otherwise, dumbbells may slip or roll apart, leading to loss of tension, missed reps, or worse.

Man on bench in gym holding dumbbells overhead — Credit: lunamarina / Shutterstock

Get the feel of creating the squeeze using light dumbbells during your “work up” sets and focus on maintaining even, steady pressure throughout the workout.

How to Progress the Hex Press

When first performing the hex press, start with relatively light dumbbells to hone technique. Once you’re comfortable with the exercise, a “working weight” 20 to 30% lower than what you’d typically use for a traditional dumbbell bench press will likely be appropriate. From there, lifters have several great options for progressing the hex press.

Squeeze Harder

The simplest way to progress the hex press is to apply more inward pressure to the dumbbells. Increasing the “squeeze” makes the exercise more difficult and boosts the training stimulus experienced by the chest and shoulder muscles.

Increase Weight

Squeezing harder during the hex press can make virtually any weight more challenging, but this progression method isn’t likely to stimulate triceps growth or carry over to heavy pressing as efficiently as increasing the weight.

Once you’re able to hit or surpass your repetition target on the final working set, it may be time to use heavier dumbbells. Ideally, jumping up to the next pair of dumbbells on the rack will drop you back toward the bottom of your target repetition range.

Increase Repetition Volume

As you get stronger with the hex press, consider performing additional repetitions per set. For example, if you normally perform eight to 12 repetitions, and you’re consistently hitting 12 reps with more left in the tank, change your target to 12 to 16 repetition sets. Shifting the repetition range upward helps to ensure challenging sets and ongoing muscle gain.

Benefits of the Hex Press

The hex press biases your chest while requiring only light to moderate weights and minimal shoulder extension. Altogether, the hex press may provide new chest growth and a more shoulder-friendly pressing experience.

Robust Chest Training

Performed properly, the hex press enables maximal or near-maximal chest contraction throughout every repetition — a feat not possible during traditional presses. Here’s why:

Traditional exercises are limited by the amount of resistance our muscles can overcome during the sticking point, or the most challenging portion of the movement. For presses, the sticking point occurs toward the beginning of the upward movement phase. (2) During the remainder of the movement, your muscles are not maximally challenged. During the hex press, you can ensure your muscles are adequately stimulated by squeezing the weights together as hard as you desire.

Not feeling adequately challenged? Simply squeeze the dumbbells together harder to demand more force from the chest. Moreover, squeezing as you press virtually ensures thorough engagement of pectoralis major — Read more in the “Muscles Worked” section below.

Reinforces Mind-Muscle Connection and Pressing Technique

Horizontal pressing exercises, such as the bench press and dumbbell bench press, are a mainstay for strength training and physique development. Several technical elements are common across all bench-supported horizontal pressing exercises, including the need for shoulder blade retraction and co-contraction of muscles around the shoulder joints. Also desirable is the sensation of muscular effort from the chest. Lifters spend months, even years, honing their form to improve efficiency and effectiveness.

person in gym holding dumbbells on chest — Credit: MDV Edwards / Shutterstock

Fortunately, the hex press can help lifters to build strength, technique, and a mind-muscle connection that can reinforce proper performance of other horizontal presses. During the hex press, squeezing the dumbbells together creates the feeling of peak pectoralis major contraction throughout the pressing movement. This sensation of “flexing the pecs” can help to enhance the mind-muscle connection, which may be conducive to greater gains. (3)

Squeezing the dumbbells together also encourages greater involvement of your rhomboids and middle trapezius, as they must counteract forces from pectoralis major, subscapularis, serratus anterior, and other muscles on the front of the torso. Rhomboids and middle traps are the muscles primarily responsible for maintaining retraction of the shoulder blades. Increased demand during the hex press may encourage lifters to create a tighter setup for bench-supported horizontal pressing.

Shoulder-Friendly Pressing

Individuals with certain shoulder problems, such as shoulder instability, may not tolerate traditional pressing. (4)(5) Individuals who present with apprehension and pain in the front of the shoulder when the arm is brought out and extended behind the body may have a specific type of instability called anterior instability. (4)(6) This problem is common among lifters. One small study reported over two-thirds of recreational resistance trainees showed signs and symptoms of anterior instability. (6)

Unlike the basic dumbbell bench press or barbell bench press, the hex press limits shoulder extension at the bottom of the movement. Your arms cannot travel behind your body, because the dumbbells are not allowed to clear the chest. This feature may be better tolerated by lifters with functional anterior instability.

Because every brand of shoulder pain is different, those suffering with shoulder issues should seek a qualified sports medicine provider — and the hex press might be worth discussing, as it may present an opportunity to train around or train through certain shoulder issues with the appropriate guidance.

Muscles Worked by the Hex Press

As a neutral-grip pressing movement, the hex press trains the muscles that flex your shoulders and extend your elbows. Squeezing the dumbbells together also trains the muscles of shoulder horizontal adduction (i.e. those trained during a chest flye) and the muscles of shoulder internal rotation. Here are the major players.

Pectoralis Major

You’ll feel the hex press most profoundly in pectoralis major, the biggest, most superficial muscles of your chest. The pectoralis major has two major parts — the clavicular head, or upper chest, and the sternocostal head, which composes the middle to lower part of the chest. Each part contributes to various shoulder actions and the hex press covers virtually all bases for training your pectoralis major.

Muscular man flexing chest and abs — Credit: ALL best fitness is HERE / Shutterstock

Shoulder flexion is resisted during the pressing movement of the hex press. The clavicular head of pectoralis major is trained during resisted shoulder flexion. (7) Shoulder horizontal adduction is trained by squeezing the dumbbells together toward the top of the hex press.

Both heads of the pectoralis major are trained during shoulder horizontal adduction, along with a handful of different muscles. (7)(8) Shoulder internal rotation is trained when the dumbbells are squeezed together toward the bottom of the hex press. Again, both heads are trained during internal rotation exercise, albeit the sternocostal head is likely biased. (9)

Anterior Deltoid

The deltoid is the “cap” of muscle surrounding the front, back, and side of your shoulder. It is divided into three functional parts, each with different actions — anterior, middle, and posterior. The anterior deltoid, or front delts, flex the shoulder and assist with squeezing the dumbbells together during the hex press. (7) While typical pressing exercises hit this part of the delt, the extra squeeze of the hex press makes this exercise more effective for anterior deltoid development.

Triceps Brachii

The hex press trains your triceps brachii, the three-headed muscle on the backside of your arms. In addition to filling your sleeves, the triceps brachii helps improve your bench press numbers by enhancing lockout strength. For a great triceps pump, try three or four sets of hex press with light-to-moderate weight dumbbells for high-repetition sets with 60 seconds rest between each set.

Rotator Cuff

Although traditional pressing largely trains muscles on the front of your chest and shoulders, the movement also activates important muscles located deep behind the shoulders— the posterior rotator cuff. (10) The posterior rotator cuff serves a stabilizing function during the press.

By actively squeezing the dumbbells together, particularly during the bottom half of the hex press, the deep muscle on the front of the shoulder, or anterior rotator cuff, is engaged. Hence, the hex press appears to be uniquely suited to train both the posterior and anterior rotator cuff muscles.

How to Program the Hex Press

The hex press can be programmed in a variety of ways on push day, during a specific chest workout, or during a full body workout. Hex presses can build muscle and strength. In addition, they prime your chest and shoulders for heavy work and work nicely for intensification techniques.

As a Low-to-Moderate Weight, High-Repetition Chest Builder

Whether training for building muscle (i.e. “hypertrophy”) or strength, high effort sets — those carried up to or near muscular failure — are effective even relatively with light weight. (11)(12)(13)

Select light-to-moderate weight dumbbells (e.g. 40 to 70% of what you’d use for a standard dumbbell bench press). Then, take each working set to within two or three repetitions of failure. Two to four sets of eight or more repetitions will promote strength and size, provided sets are performed with high levels of effort.

As a Lightweight Activation Exercise

Do you or someone you know suffer from the inability to feel the chest working during presses? Don’t despair. The hex press might be the fix.

Simply perform one to three light sets of hex presses before your primary press of the day (i.e. before the bench press, incline press, etc.). Focus on the “squeeze” during the hex press. Then, like an overfilled shaker bottle, the mind-muscle connection to your pecs will spill over to your primary pressing movement.

Maximally squeezing the dumbbells together during a set of hex pressing may increase power output during a subsequent set of presses via a phenomenon called post-activation potentiation. (14) This effect may be especially appealing for athletes and lifters training to be more athletic.

As Part of a Giant Set

A giant set is an intensification technique consisting of four or more exercises in series without rest between. Like supersets, the exercises used giant sets can target non-competing muscle groups or identical muscles.

When all four exercises in the giant set target the same muscles, they’ve been shown to produce similar hypertrophy to supersets and traditional sets that used 90 second rest intervals. (15) But here’s the kicker — giant sets take less time than supersets and traditional sets.

The hex press requires simple equipment, minimal setup, and compliments many different giant set configurations. Here’s a sample giant set:

Dumbbell Bench Press — 3-4 x 12
Dumbbell Pullover — 3-4 x 12
Dumbbell Flye — 3-4 x 12
Hex Press — 3-4 x 12

Take no rest between individual exercises. Switch dumbbells if necessary and immediately begin the next lift. Rest 60-90 seconds between giant sets.

Hex Press Variations

Looking for other effective and shoulder-friendly ways to train the chest? Depending on your preferences and available equipment, you might choose one of the following variations:

Single-Arm Dumbbell Floor Press

The dumbbell floor press can be a great exercise for learning and training horizontal pressing movements. Compared to the basic dumbbell bench press, the floor press limits shoulder extension, as the upper arms will be stopped by the ground. The shoulder extension range of motion of the floor press is similar to the hex press, meaning it is likely to minimize stress on the front of the shoulder, as discussed in the Benefits section, above.

One major drawback of the dumbbell floor press, however, is that it is usually limited to light dumbbells due to difficult setup. Performing the floor press one arm at a time (“unilaterally”) helps to minimize this problem.

Perform the single-arm dumbbell floor press lying on your back, either with your feet flat on the floor or your legs extended out in front of you. Begin the press with a single dumbbell held at the side of your chest and your upper arm resting on the floor. Keep your shoulder blades pinned to the floor as you drive the dumbbell toward the ceiling and lower with control.

Incline Hex Press

Limited research suggests the incline bench press may provide greater gains in upper chest, or clavicular head pectoralis major, muscle thickness compared to the flat bench press. (8)(16)

Although we must be cautious extrapolating these findings to the hex press, lifters wishing to build their upper chest might consider the incline version of the exercise. The incline hex press is performed just like the hex press, except an incline bench or adjustable bench set to approximately 45-degrees is used.

Hex Press to Flye Press Combo

A potential shortcoming of the hex press is the inability to expose the chest to training at long muscle lengths (e.g. “under stretch”). Enter the flye press. The traditional flye press involves pressing to lockout and then allowing the dumbbells to spread apart in a “flye-like” motion during the downward movement phase, thereby training pectoralis major at long muscle lengths during the eccentric (lowering phase).

For the hex press to flye press combo, get the benefits of the “squeeze” by performing the upward movement phase like a hex press and lowering the weights like a flye. Be sure to use lighter dumbbells than usual for this movement, as the eccentric flye is extremely challenging.

Medicine Ball Push-up

While this final variation isn’t a dumbbell press at all, push-up variations are criminally underrated. They can be done nearly anywhere. Better yet, push-ups increase strength and muscle mass similarly to the bench press. (17)

Performing push-ups with your hands on either side of a medicine ball requires isometric horizontal adduction of the shoulders similar to the hex press, while training through a similar pressing range of motion. Try the medicine ball squeeze push-up as a hex press alternative when dumbbells are scarce, when you want to change-up in the feel of your chest training, or when traditional push-ups become too easy.

FAQs

“Will the hex press build my ‘inner chest’?”

In bodybuilding speak, the “inner chest” refers to the fibers of pectoralis major that attach to the sternum. Specifically, those interested in building their inner chest are likely most concerned with the proximal or most central portions of those fibers.
Anyone who performs the hex press properly will tell you they feel a strong contraction of this portion of the pectoralis major. Although no studies have directly tested the hex press, let alone measured its long-term effects on chest muscle thickness, there is a case to be made for its use as an inner-chest builder.
Narrow-grip pressing tends to show lower muscular activity of the sternal part of pectoralis major compared to traditional or wide-grip pressing. (18) Although the arm path of the hex press resembles a narrow-grip or close-grip press, hex pressing involves the additional task of keeping the dumbbells squeezed together.
Therefore, it’s safe to assume the “squeeze” enhances sternal pectoralis major contraction, a feat lifters may be unable to accomplish during the traditional bench press. (19)

“My gym doesn’t have ‘hex’ dumbbells. Can I use roundhead dumbbells for the hex press?”

Although metal or rubber hexagonal-shaped dumbbells are common, many gyms have round or “pro style” dumbbells. The hex press can be performed with round dumbbells, as demonstrated in the video at the beginning of the article.
However, it is more challenging. Round dumbbells demand more precise application of inward pressure to avoid movement between the dumbbells.

“Why not just do pec flyes?”

That’s an option. Both exercises train pectoralis major, anterior deltoid, and company. But pec flyes are a single-joint exercise and fail to hit the triceps brachii, which does receive a training stimulus during the hex press.
Machine pec flyes and cable crossovers can also be more taxing on the shoulders, especially among lifters with functional anterior instability from a previous injury or cumulative trauma. This pathology is discussed in detail in the Benefits section.

“Can you explain more about why hex press is thought to be ‘shoulder-friendly’?”

The radius of the dumbbells gives the effect of a board press, which limits pressing range of motion. Specifically, shoulder extension is limited. Individuals with certain shoulder injuries, such as functional anterior instability, may not tolerate loaded shoulder extension. Hence, the hex press may be a suitable option.
Diving deeper, functional anterior instability is thought to be related to decreased activity of subscapularis — a muscle of the rotator cuff. (4) Squeezing the dumbbells together at the bottom of the hex press elicits strong contraction of the subscapularis. This feature might improve tolerance to exercise or help address subscapularis insufficiency.
Generally, hex pressing tends to be better tolerated than pec flyes and traditional bench press variations by those with banged up shoulders. Again, go see a qualified sports medicine practitioner if you’re dealing with a shoulder injury.

Build a Magnum Chest with the Champagne Press

The hex press is performed by aggressively squeezing dumbbells together throughout a neutral-grip dumbbell bench press. The squeeze engages greater portions of your pecs, which may lead to accelerated chest gains. The hex press also reinforces important elements of pressing technique, spares sore shoulders from loaded hyperextension, and creates co-contraction conducive to joint stability. Savor the squeeze and celebrate the hex press.

References

Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning 4th ed. Human Kinetics. Champagne, IL, USA. 351-408.
Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: Similarities and differences, and their significance for research and practice. Sports Medicine, 47, 631-640.
Schoenfeld, B. J., et al. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, 18(5), 705-712.
Moroder, P., et al. (2020). Characteristics of functional shoulder instability. Journal of Shoulder and Elbow Surgery, 29(1), 68-78.
Kolber, M. J., et al. (2010). Shoulder injuries attributed to resistance training: a brief review. The Journal of Strength & Conditioning Research, 24(6), 1696-1704.
Kolber, M. J., Corrao, M., & Hanney, W. J. (2013). Characteristics of anterior shoulder instability and hyperlaxity in the weight-training population. The Journal of Strength & Conditioning Research, 27(5), 1333-1339.
Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722
Ackland, D. C., & Pandy, M. G. (2011). Moment arms of the shoulder muscles during axial rotation. Journal of Orthopaedic Research, 29(5), 658-667.
Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.
Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780
Weakley, J., et al. (2023). Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance. Sports Medicine-Open, 9(1), 1-10.
Esformes, J. I., et al. (2011). Effect of different types of conditioning contraction on upper body postactivation potentiation. The Journal of Strength & Conditioning Research, 25(1), 143-148.
Demirtaş, B., et al. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270-279.
Chaves, S. F., et al. (2020). Effects of horizontal and incline bench press on neuromuscular adaptations in untrained young men. International Journal of Exercise Science, 13(6), 859.
Kikuchi, N., & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15(1), 37-42.
López-Vivancos, A., et al. (2023). Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences, 13(8), 5203.
Paoli, A., et al. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology, 29(2).

Featured Image: MDV Edwards / Shutterstock

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March 15, 2023

How to Do the Neutral-Grip Lat Pulldown for a Bigger Back

Filed under: Fitness,Training — Tags: back workout, exercise guide, Exercise Guides, lats, pulldown, train, training — admin @ 7:02 pm

Due to their prominence, well-developed back muscles have been described as wings. Want wing-like back muscles? On the short list of things that allegedly “give you wings” are energy drinks, good deeds, and upper body vertical pulling.

After consuming energy drinks throughout my younger years, I can dispatch the first claim. Alertness and insomnia? Yes. Back muscles? No. As for good deeds, this is a fitness article so it shall be kept secular. That leaves vertical pulling — pull-ups and pulldowns.

Person in gym doing close-grip pulldown on cable machine. — Credit: lunamarina / Shutterstock

Although pull-ups can be modified for nearly everyone, nothing beats the adjustability and convenience of cable-stack pulldowns. But the traditional overhand grip isn’t for everyone, especially those with shoulder issues. (1)(2)(3)

The neutral-grip lat pulldown is a shoulder- and elbow-friendly alternative to standard lat pulldowns. Find out how to perform, program, and modify this big back builder.

Neutral-Grip Lat Pulldown

Neutral-Grip Lat Pulldown Technique Breakdown

Dr. Merrick Lincoln demonstrates how to do a neutral-grip pulldown and talks you through a complete repetition. Check to see what form looks like before reading on for the details.

How to Do the Neutral-Grip Lat Pulldown Step By Step

As opposed to using a straight or cambered “lat bar,” the neutral-grip pulldown requires use of a bar with grips running perpendicular to the length of the bar. This allows you to keep your forearms in a “neutral” rotation, with your palms facing each other, halfway between full supination (palms facing toward you) and full pronation (palms facing away from you).

Step 1 — Establish Points of Contact

Dr. Merrick Lincoln preparing to do lat pulldown — Credit: Merrick Lincoln, DPT, CSCS / YouTube

Face a cable machine with your glutes on the seat, both feet flat on the floor, and your upper legs under the thigh pad. If necessary, adjust the height of the thigh pad or seat for secure fit.

Form Tip: When setting the height of the thigh pad or seat, ensure your feet are flat on the floor with your heels slightly behind your knees. This enables you to easily slide your feet back to stand when it’s time to retrieve or return the pulldown bar.

Step 2 — Grab the Bar and Set Your Trunk Angle

Dr. Merrick Lincoln doing lat pulldown — Credit: Merrick Lincoln, DPT, CSCS / YouTube

Grab the handles with a shoulder-width, or slightly narrower, position. If the bar has traditional cylinder-shaped grips, use a fully closed grip with your fingers and thumb wrapped around the bar. If the bar has more modern paddle-style or angled grips, ensure the palms of your hands make maximum contact with the paddles. With this handle, the knuckles of your fingers should be flexed over the top of the handle.

Once your grip is secure, lift your chest, lean back slightly (e.g. 10 to 30-degrees from vertical), and brace your core. Maintain this trunk position throughout the exercise. In the stretched position, your elbows should be locked completely straight.

Form Tip: If you have range of motion limitations in the overhead position, you may benefit from leaning back slightly further (e.g. approximately 30-degrees from vertical). This changes the pulling angle and reduces stress on your shoulder joints.

Step 3 — Pull Down to Peak Contraction

Initiate the movement by drawing your shoulder blades together and down, and “pull your shoulder blades into your back pockets.”

Immediately after beginning to move your shoulder blades, begin pulling your elbows toward the sides of your ribcage. Peak contraction is achieved when your shoulder blades are squeezed together and down, and your upper arms are pinned to your sides.

Form Tip: Don’t worry about getting the bar to your chest, below your chin, or to some other arbitrary position. Focus on achieving a strong contraction in your back muscles when you reach the bottom position.

Step 4 — Return and Seek Stretch

Lower the weight and allow your arms to be drawn upward, slowly letting your elbows extend. At the same time, allow your shoulder blades to be elevated. The upward movement phase ends when elbows are completely straight and a strong sensation of stretch is felt across the outside of your armpits — that feeling is your lat muscles being properly stretched.

Form Tip: As your arms are drawn overhead and your latissimus dorsi are stretched, your low back might tend to arch. Avoid this by keeping your abdominal muscles engaged to maintain a neutral torso.

Neutral-Grip Lat Pulldown Mistakes to Avoid

Common errors in the neutral-grip pulldown occur when range of motion goes unchecked, when compensations are permitted, and when your arms “out-muscle” your back.

Excessive Range of Motion

The uninitiated often assume the pulldown is not complete until the bar touches their chest. This is erroneous. Hyperextension of your shoulder places additional stress on the front of the shoulder. (4)(5) This is not typically good for folks with anterior shoulder instability, a prevalent issue among lifters. (4) Also, consider the physics of hyperextending the shoulders at the bottom of the pulldown — Demand on the shoulder muscles actually decreases due to a shortened resistance lever.

Long-haired person in gym grimacing while doing pulldown exercise. — Credit: Kitreel / Shutterstock

Still convinced touching the bar to your chest is “necessary?” Watch a handful of folks with barndoor backs perform neutral-grip pulldowns. They don’t touch the bar to their chest — Albeit, they likely couldn’t if they wanted to due to the size of their latissimus dorsi and teres major muscles.

Avoid it: A good rule of thumb for pulldown range of motion is to pull down and back until your triceps squeeze against your lats. Achieve a strong contraction, then begin the upward movement.

Slouching Into the Repetition

The sticking point, or most challenging part of the repetition, occurs near the bottom of the downward pulling phase. Novice lifters often work through this portion of the lift by rounding their shoulders forward and flexing their mid-back. This gives the appearance of “crunching” or slouching at the bottom of the repetition.

Long-haired person in gym doing close-grip pulldown — Credit: pnarongkul / Shutterstock

Avoid it: As you pull, keep focus on your back muscles by reminding yourself to create space between the front of your shoulder and the cable pulley.

“Curling” the Weight Down

While it’s true the neutral-grip pulldown can be a great biceps-builder, it is not intended to be an arms-focused exercise. Lifters who initiate the pulldown with elbow flexion and “muscle” the bar down with their elbow flexors are missing out on back gains.

Long-haired person in gym doing lat pulldown — Credit: Vladimir Sukhachev / Shutterstock

Avoid it: Performed properly, upper body vertical pulling exercises (i.e. pull-ups and pulldowns) are initiated by back muscles, specifically your lower trapezius and latissimus dorsi. (8) These muscles should activate a split-second before your biceps. Ensure this sequence by downwardly rotating and depressing your shoulder blades to begin each rep or “pull your shoulder blades into your back pockets.”

How to Progress the Neutral-Grip Lat Pulldown

To learn the neutral-grip pulldown, start with light weight. Over time, progress the exercise by adding weight and/or repetitions. Incorporating strategic pauses may also be useful for dialing-in proper form and building strength.

Start Light, Add Weight and Reps

Once proper form is dialed in, progress the pulldown by adding weight. The amount of weight you add should be related to your primary training goal. A weight that allows four to six good repetitions is an effective target when you’re prioritizing strength. A wide range of weights can be effective for hypertrophy, so pick a weight that allows a repetition target you prefer (e.g. eight to 12 repetitions, 12 to 16 repetitions, or 16 to 20 repetitions).

Once you’ve established your working weight, you will need to add weight or repetitions over time to ensure you are progressively overloading your muscles. A simple strategy is to add repetitions, then add weight once you’ve exceeded the top end of your target repetition range. For example, if you/re aiming for eight to 12 repetitions per set, start by identifying a weight that allows you to perform approximately eight repetitions.

In a week or two, you’ll likely be hitting nine or 10 repetitions with the same weight. Eventually, you’ll reach 13 repetitions, which is the signal to add weight. Note: If you have a bit more training experience, gains sometimes come more slowly and you might consider the occasional deload to ensure ongoing progress.

Add “Iso-Holds”

Near the bottom position of a pulldown, when your elbows are bent and just in front of your chest, the resistance at the shoulder is amplified by the length of the humerus (upper arm bone). This is the sticking point, or portion of the exercise where muscular failure or form breakdown is most likely to occur. It’s also the perfect position for adding an isometric hold or “iso-holds.” This is an intensification technique used to prolong time under tension and improve strength at targeted positions.

Muscular person in gym doing lat pulldown exercise — Credit: Vladimir Sukhachev / Shutterstock

To add an iso-hold, simply stop at the most challenging portion of the pulldown. Hold for four to six seconds, and then complete the repetition. Iso-holds can be performed on the final repetition to maximize set performance or incorporated on every repetition. Keep in mind, you will likely need to lower the weight or repetition target if you intend to use iso-holds on every rep.

Benefits of the Neutral-Grip Lat Pulldown

Sure, there are a lot of back exercises you could do at the gym, so why focus on this pulldown variations? With good effort and decent programming, lifters can build respectable size and strength with the neutral-grip pulldown due to the setup, range of motion, and user-friendliness.

Works Back Muscles Through a Full Range of Motion

During pulldowns, shoulders reach the overhead position at the top of every repetition. This exposes the target muscles to substantial stretch and load. This mechanical tension is a key driver of muscle growth. (6) Unlike rows, for example, which only train the muscles through a relatively partial range of motion, pulldowns reach maximum or near-maximum stretch on the target muscles.

Full range of motion training may result in more muscle gain over time. (7) As a bonus, full range of motion training is likely to improve flexibility as effectively, or even more effectively, than stretching. (9)

An Alternative for Banged Up Shoulders and Elbows

Although traumatic injuries among resistance trainees are somewhat uncommon, a large percentage of lifters complain of painful shoulders and elbows. (4)(10) The lion’s share of these issues can often be attributed to overuse or training errors.

Forearm position during exercise affects the stress and strain experienced by joint structures, connective tissues, and muscles around the elbow. (11) Structures around the shoulders experience different patterns of stress based on your arm path. For example, the “high five” position of abduction and external rotation passed through during traditional lat pulldowns is associated with increased stress the front of the shoulder. (4)(1)(3) Temporarily avoiding this position may be indicated in the presence of certain shoulder injuries.

Muscular person in gym lifting weight with lat pulldown exercise — Credit: MDV Edwards / Shutterstock

It may be prudent for lifters to incorporate neutral-grip variations to reduce the risk of overuse. Periodically switching out pull-ups or traditional lat pulldowns for a slightly different vertical pulling exercises, such as neutral-grip pulldowns may help to ward off overuse-type injuries.

Lifters already contending with overuse injuries related to upper body pulling may wish to experiment with variations such as the neutral-grip pullover to determine whether it’s better tolerated than previous exercises.

Allows Easy Use of Advanced Training Techniques

Advanced training techniques can include methods used to take sets past failure (e.g. forced reps, drop sets, rest-pause), delay failure (e.g. cluster sets), or increase time under tension by imposing a tempo (e.g. lowering the weight very slowly with six-second eccentrics). (12) The neutral-grip pulldown is typically performed on a stable and safe machine that allows for efficient use of these techniques.

The pulldown machine enables quick manipulation of weight — Just move the pin or slide plates on or off. This allows for efficient performance of drop sets. The machine is also self-contained and “self-spotting.” If muscular failure is reached, there is very little chance of getting pinned under weight. Just stand up and control the pulldown bar back to the top position.

Similarly, if the lifter wishes to take rest within a given set (i.e. cluster set training), the machine allows for quick stops and starts. Finally, the seated position on the machine allows for a training partner to safely and efficiently assist the lifter to perform additional reps. Advanced training techniques are far from easy, but the pulldown setup makes them about as efficient as they can be.

Muscles Worked by Neutral-Grip Lat Pulldown

The neutral-grip pulldown hammers muscles of the back, shoulders, and arms. (3)(13)(14) The pulldown is a relatively fundamental movement because it recruits a number of upper body muscles and works them through a significant range of motion.

Shoulder Extensors — Lats, Upper Back, Deltoids

The neutral-grip pulldown targets the muscles that extend the shoulders or draw the arms from in front of the body toward the back of the body. They primarily include the latissimus dorsi, teres major, rear deltoids, and the long head (or innermost portion) of the triceps brachii. Interestingly, the lower part of the pectoralis major (“costal fibers” of the chest) contribute to the pulldown as well. (14)

Shirtless muscular person in gym doing cable pulldown exercise — Credit: Vladimir Sukhachev / Shutterstock

Collectively, the shoulder extensors have the potential to be highly aesthetic muscles. Well-developed latissimus dorsi gives the back breadth, while teres major and rear deltoid enhance shoulder dimensions. And if any gap remains between the arms and upper sweep of the lats, building the long head of triceps brachii will appear to fill it in. “Wings” achieved.

Mid-Back

Sometimes called “scapular muscles,” the muscles of the mid-back act on your shoulder blades. No big back is complete without the visual interest and depth of well-developed scapular muscles.

While these muscles may not be the primary target of the pulldown, they will receive a training effect. During the pulldown, the rhomboids, lower trapezius, and middle trapezius rotate the shoulder blades downward, pull them together, and draw them toward the small of your back.

Elbow Flexors

Curls aren’t the only way to build big biceps. Drawing resistance toward the body trains the muscles of elbow flexion (bending your arms) — Specifically, your biceps brachii, brachioradialis, and brachialis. Functional importance notwithstanding, these muscles give your arms a more muscular, anaconda-like appearance.

How to Program the Neutral-Grip Lat Pulldown

Neutral-grip pulldowns can fit nicely into most lifters’ programs in a full body workout, back day, or pulling session. Whether your major training goal is strength or muscle gain, an overarching recommendation is to perform neutral-grip pulldowns earlier in the workout to maximize adaptations.

As a Primary Exercise for Strength

The neutral-grip lat pulldown is long range-of-motion, multi-joint exercise that allows incremental loading. These features make it ideal for use as a primary exercise in your “back day” or “pull day” routine. Primary exercises, sometimes termed “core exercises” in some circles, are typically placed earlier in the workout before any “accessory exercises,” which are typically single-joint exercises or rehab/prehab work.

This exercise order is preferred, because multi-joint exercise performance tends to suffer when performed after isolation exercise. (15) Moreover, exercises performed earlier in the workout tend to stimulate greater improvement in strength. (16)

To prioritize back strength, hit two to five sets of four to six repetitions using 85% or greater of your one-repetition maximum (1RM), ideally early in your workout. (17)

As High-Volume Hypertrophy Work

If your training focus is building a big back, address neutral-grip pulldowns toward the beginning of your workout. Due to heavy involvement of the biceps brachii and other elbow flexors, it is best practice to perform pulldowns before curls or other direct biceps exercises.

Some research has shown that as few as three sets of barbell curls performed before pulldowns can decrease back-training performance by three to five repetitions. (13) Lost repetitions does not bode well for optimal muscle gain, as hypertrophy is positively related to exercise volume (i.e. total weekly sets x reps). (18) Maximize pulldown volume by performing this exercise early in the workout.

For building bigger back and biceps, perform three to six sets of eight to 20 repetitions using a weight that brings each set within three or fewer repetitions of failure.

Neutral-Grip Lat Pulldown Variations

On your back-building quest, there are many variations of the neutral-grip pulldown to help move you forward. Select the most appropriate variation based on personal preference, equipment availability, and goals.

Neutral-Grip Pull-Up

No pulldown machine? Prefer pull-ups over pulldowns?— Swap neutral-grip pulldowns for pull-ups. If multiple neutral-grip widths are available, start with the ones closest to shoulder-width or slightly narrower.

Despite the fact your bodyweight provides the resistance, the mechanics of the neutral-grip pul-up are similar to the neutral-grip pulldown. Start from a dead-hang, initiate from your shoulder blades, and pull your elbows down to your sides.

V-Bar Lat Pulldown

Using a narrow v-bar or “chinning triangle” attachment results in a tighter arm path and hits your back and arms differently. Neutral-grip pulldowns with the v-bar appear to rely more heavily on the biceps brachii than shoulder-width and wide neutral-grip variations. (13) So the v-bar pulldown is a great option for those prioritizing strong, thick arms.

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The v-bar pulldown is performed much like the neutral-grip pulldown except the lifter should focus on squeezing the elbows and forearms together throughout the exercise. Elbows should graze your ribcage below your pecs as you approach the bottom position of the exercise.

Half-Kneeling Single-Arm Lat Pulldown

Single-arm lat pulldowns are wonderful for feeling the stretch and contraction of your latissimus dorsi and other shoulder extensor muscles through a large arc and long range of motion. Because each arm is worked individually, they can also help to address any possible side-to-side strength asymmetries.

The half-kneeling single-arm lat pulldown is the next level of single-arm pulling. The “half-kneeling” position (i.e. one knee down) provides a large, stable footprint for the addition of subtle trunk movements. These trunk movements allow more stretch at the top followed by a stronger peak contraction at the bottom of each rep. The former may enhance “stretch-mediated” muscle growth, while the squeeze at the bottom promotes mind-muscle connection and increased latissimus dorsi activity. (6)(19)

Face the cable stack and kneel with the working side knee down. Allow your shoulder blade to be pulled up for a full stretch through your lat. Side-bend your trunk slightly away from your working arm. Pull by drawing your shoulder blade and elbow down and in. Achieve peak contraction by aggressively pulling your arm to your ribcage and side-bending slightly toward the working side. Focus on feeling your lats “cramp” at the bottom of each rep.

Swiss Bar Pullover

The pullover is a phenomenal exercise for the shoulder extensor muscles — Latissimus dorsi, posterior deltoid, part of your pectoralis major, etc. Although commonly done with a both hands on a single dumbbell, the pullover may also be performed using a neutral-grip implement such as a Swiss bar, a multi-grip barbell, or triceps bar.

The Swiss bar may enable those with less-than-ideal range of motion (i.e. limited forearm pronation or shoulder external rotation) to reap the benefits of pullovers – Namely, heavy loading overhead when the target muscles are at their longest lengths, which may enhance growth.(6)(20)(21) Just be sure to have an attentive spotter due to free weights passing over your head and face during the movement.

FAQs

Should I use lifting straps for neutral-grip lat pulldowns?

It is common to use lifting straps during pulling exercises such as deadlifts and barbell rows. Lifting straps may increase the amount of weight a lifter can handle, prolong the set by minimizing grip fatigue, and spare your grip for subsequent exercises.
While it is possible to use straps for neutral-grip pulldowns, it is typically not necessary. The neutral-grip position tends to stronger than a pronated (overhand) grip, though not as strong as supinated (underhand) grip. (22) Moreover, trained lifters have demonstrated no beneficial effects of lifting straps on pulldown one-repetition maximum, repetitions to failure, or total repetitions across three sets to failure. (23) That being said, if you train deadlifts during a back workout, there might be benefits to using straps to preserve your grip if you’re performing heavier pulls later in the workout.

Can different pulldown variations be used to target different portions of the lats or back?

Compared to other pulldown variations, the neutral-grip pulldown may bias certain shoulder muscles and even certain parts of the lats.
While some neuromuscular strategies may differ due to grip orientation, more notable differences can be attributed to differences in grip width. The lat pulldown traditionally uses a relatively wide grip, which results in resisted shoulder adduction (i.e. pulling your arms down and into the sides of your body). (24) neutral-grip pulldown typically uses a shoulder-width or slightly narrower grip. This grip width results in resisted shoulder extension (i.e. pulling your arms toward the back of your body).
The most reliable method of determining a muscle’s action is to analyze its moment arm (how a muscle crosses the joint and how much leverage it has over the joint). For example, muscles crossing behind the shoulder will extend the shoulder when they shorten. Shoulder extensors with a larger moment arm extend the shoulder more efficiently.
Since the posterior deltoids and teres major have the greatest moment arms for shoulder extension through much of the pulldown’s range motion, it could be inferred that the neutral-grip pulldown will emphasize these muscles. (14)
The latissimus dorsi is a broad, multi-part muscle with fibers originating on the pelvis (“iliac part”), lumbar region (“lumbar part”), and lower thoracic spine (“thoracic part”). Certain parts are mechanically better suited to adduct the shoulder (i.e. iliac- and lumbar parts), whereas the upper portion of latissimus dorsi (i.e. thoracic part) is a strong shoulder extensor. (14)
Putting that all together, from a mechanical standpoint, traditional lat pulldowns may best target the iliac and lumbar parts of the latissimus dorsi (“lower lats”), while neutral-grip pulldowns may better target the thoracic part of latissimus dorsi (“upper lats”), teres major, and posterior deltoid.
Ultimately, more research is needed. To cover your bases for complete back development, incorporate both pulldown variations into your training plan.

Is there any benefit to using rotating handles?

First, let’s examine how these rotating handles are often used. The handles are commonly held in the pronated (“overhand grip”) position at the top of the pulldown then gradually twisted into the supinated (“underhand grip”) position at the bottom of the repetition.
Another option is to maintain the same grip and forearm position throughout the pulldown. You could hold the rotating handles in a neutral position (or any other position) throughout the repetition; however, this option introduces an additional degree of freedom (read: “instability”) and may result in reduced maximum weight or repetition performance.
The rotating method feels very natural for some lifters. Anecdotally, twisting the handle throughout the repetition promotes shoulder external rotation during the pulldown. This might be useful for keeping tension on primary muscles like latissimus dorsi and teres major.
Objective research on rotating handles is sparse, however. Some research has reported pull-ups performed with rotating handles increased latissimus dorsi muscle electromyography (EMG) activity, albeit not to a level reaching statistical significance. (8) But interpret these findings with caution. It must be stated that muscle activity via surface EMG is not an indicator of the quality of an exercise and it does not necessarily mean rotating handles promote better lat growth or strength. (25)(26)
Ultimately, if rotating handles feel more natural or more comfortable to you, go ahead and use them instead of a rigid pulldown bar.

Earn Your Wings

The neutral-grip lat pulldown builds a wide back and thick arms to boot. When performed with a shoulder-width or slightly narrower grip, it tends to be a joint-friendly exercise for your lats, upper back, mid-back, and biceps. Altogether, neutral-grip lat pulldowns may be among the best options for building a set of wings when your shoulders have other plans.

References

Escalante, G. (2017). Exercise modification strategies to prevent and train around shoulder pain. Strength & Conditioning Journal, 39(3), 74-86.
Ribeiro, A. S., Nunes, J. P., & Schoenfeld, B. J. (2020). Selection of resistance exercises for older individuals: the forgotten variable. Sports Medicine, 50, 1051-1057.
Fees, M., et al. (1998). Upper extremity weight-training modifications for the injured athlete. The American journal of sports medicine, 26(5), 732-742.
Kolber, M. J., Corrao, M., & Hanney, W. J. (2013). Characteristics of anterior shoulder instability and hyperlaxity in the weight-training population. The Journal of Strength & Conditioning Research, 27(5), 1333-1339.
Watson L, et al. (2016). The treatment of multidirectional instability of the shoulder with a rehabilitation program: Part 1. Shoulder & Elbow. 8(4):271-278
Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1):30-43.
Kassiano, W., et al. (2022). Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. The Journal of Strength & Conditioning Research, 10-1519.
Youdas, J. W., et al. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. The Journal of Strength & Conditioning Research, 24(12), 3404-3414.
Morton, S. K., et al. (2011). Resistance training vs. static stretching: effects on flexibility and strength. The Journal of Strength & Conditioning Research, 25(12), 3391-3398.
Siewe, J., et al. (2014). Injuries and overuse syndromes in competitive and elite bodybuilding. International Journal of Sports Medicine, 35(11), 943-948.
Bryce, C. D., & Armstrong, A. D. (2008). Anatomy and biomechanics of the elbow. Orthopedic Clinics of North America, 39(2), 141-154.
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing muscle hypertrophy: a systematic review of advanced resistance training techniques and methods. International journal of environmental research and public health, 16(24), 4897.
Vilaça-Alves, J., et al. (2014). Effects of pre-exhausting the biceps brachii muscle on the performance of the front lat pull-down exercise using different handgrip positions. Journal of Human Kinetics, 42(1), 157-163.
Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
Figueiredo, T., et al. (2016). Influence of Exercise Order on One and Ten Repetition Maximum Loads Determination. Journal of Exercise Physiology Online, 19(2).
Nunes, J. P., et al. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European Journal of Sport Science, 21(2), 149-157.
Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. The Journal of Strength & Conditioning Research, 18(2), 377-382.
Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Medicine, 48, 499-505.
Snyder, B. J., & Leech, J. R. (2009). Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. The Journal of Strength & Conditioning Research, 23(8), 2204-2209.
Maeo, S., et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11.
Pedrosa, G. F., et al. (2021). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European Journal of Sport Science, 1-11.
Murugan, S., et al. (2013). Grip strength changes in relation to different body postures, elbow and forearm positions. Int J Physiother Res, 1(4), 116-121.
Valério, D. F., etal. (2021). The effects of lifting straps in maximum strength, number of repetitions and muscle activation during lat pull-down. Sports Biomechanics, 20(7), 858-865.
Snarr, R., Eckert, R. M., & Abbott, P. (2015). A comparative analysis and technique of the Lat Pull-down. Strength & Conditioning Journal, 37(5), 21-25.
Vigotsky, A. D., et al. (2018). Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in Physiology, 985.
Vigotsky, A. D., et al. (2017). Greater electromyographic responses do not imply greater motor unit recruitment and ‘hypertrophic potential’ cannot be inferred. The Journal of Strength & Conditioning Research, 31(1), e1-e4.

Featured Image: MDV Edwards / Shutterstock

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February 14, 2023

How to Do the Pallof Press for a Stronger, Healthier Core

Filed under: Fitness,Training — Tags: ab workout, exercise guide, Exercise Guides, train, training — admin @ 9:44 pm

Physical therapist John Pallof shared a simple exercise with a few influential strength coaches in the early 2000s. It offered an effective way to challenge core stability in an upright, athletic position. Due to the exercise’s relative starting and ending point, he called it the belly press.

Fast-forward two decades. Pallof’s “belly press” was renamed by way of common usage, and what’s become known as the Pallof press is a mainstay exercise in settings from rehabilitation clinics to the strength and conditioning facilities of elite athletes. (1)(2)(3)(4)

This relatively new spin on the classic plank challenges core strength at a new angle, literally. The direction of force requires anti-rotation, as opposed to dynamic rotation. “Anti” movements are a generally overlooked and undertrained aspect of core health and strength.

Muscular man performing ab exercise with resistance band outdoors — Credit: RomarioIen / Shutterstock

How can a single exercise be effective across such a wide range of populations? Well, it’s scalable for difficulty, making it effective and accessible to beginners and experienced athletes alike. It also trains the body to resist rotation, which is useful across human movement patterns from athletics to daily life. Here’s a detailed look at the Pallof press and how to incorporate into your training plan.

Pallof Press

Classic Pallof Press Video Tutorial

Author Dr. Merrick Lincoln demonstrates the Pallof press in the video below. Read on for step-by-step instructions.

How to Do the Pallof Press

Follow these detailed instructions to dial-in proper Pallof press form for maximum benefit and efficiency. You’ll need a cable system with an adjustable pulley or a resistance band and a stable, chest-high anchor point.

Step 1 — Set Your Equipment and Step Out

Dr. Merrick Lincoln in gym performing resistance band ab exercise — Credit: Merrick Lincoln, DPT, CSCS / YouTube

Set a resistance band or cable pulley (with a single handle attached) at approximately chest-height. Grasp the band or handle with both hands and hold it in front of your sternum with bent arms.

Pull your shoulders back and brace your core. Sidestep away from the anchor-point until you feel moderate tension on the band, or until the weight plates lift several inches from the cable stack.

Form Tip: Although this is just the “setup” of the exercise, your core is already experiencing resistance from the band or cable. Before the walkout, not after, is the best time to set your brace and tense your abs, as this avoids having to establish proper alignment while under greater resistance.

Step 2 — Quarter-Squat and Press

Dr. Merrick Lincoln in gym doing resistance band ab exercise — Credit: Merrick Lincoln, DPT, CSCS / YouTube

With your shoulders squarely over your pelvis and your feet just beyond shoulder-width, perform a shallow squat. Maintain this stable position throughout the remainder of the exercise. Slowly press the band or cable directly away from your sternum until your elbows are straight.

Form Tip: The turning force from the band or cable doesn’t stop at your core. You will need to establish a firm connection with the floor during the Pallof press. Accomplish this by attempting to “grip” or “spread” the floor with your feet.

Step 3 — Pause at Peak Tension

This portion of the exercise is responsible for a relatively large amount of the training stimulus, so give it plenty of attention. The end position of the press is the most challenging part of the exercise — Savor it by pausing for a moment or longer.

Form Tip: You’ve (likely) inhaled to set your brace before initiating the repetition, and you’ve exhaled throughout the pressing motion. Now, fill the pause at peak tension with another full breath cycle (breathe in, breathe out) without losing your brace. This is a good way to make sure you hold the pause for a sufficient duration.

Step 4 — Return to Start Position

Pull the band or cable handle back to your sternum with a smooth, controlled movement. Repeat steps two through four (press, pause, pull back) for the desired number of repetitions before sidestepping toward the anchor point or pulley and switching sides.

Form Tip: Although the exercise becomes progressively easier as you bring the band or handle back toward the start position, do not lose your brace. Strive for no movement below the shoulders.

Pallof Press Mistakes to Avoid

Don’t be lulled into thinking this simple-looking exercise doesn’t require focus. Avoiding these Pallof press pitfalls ensures exercise effectiveness.

Setting Up at an Angle

One common error in the Pallof press occurs before the exercise really begins. After you step out with band or cable, your torso must be perpendicular to the line of pull of the resistance. Don’t bend at your waist and don’t stand in front of, or behind, the anchor point or cable.

Person in gym doing ab exercise with band — Credit: BarBend / YouTube

Any substantial deviation from perpendicular will reduce the effectiveness of the exercise by decreasing the turning force (“torque”) applied to your trunk. An oblique angle reduces demand on your obliques.

Avoid it: No need to track down a protractor or angle finder. Just imagine a straight line running between your shoulder joints and another straight line running through your hip joints. These two imaginary lines should be parallel to each other and run at a right angle to the actual line of the band or cable.

Midsection Motion

Poor trunk control during the Pallof press is indicative of a misunderstanding of the exercise or the use of too much resistance. Assuming you’re not simply overpowered by the band or cable, you can improve your Pallof press form by focusing on a “braced” midsection.

person in gym doing cable ab exercise — Credit: Breaking Muscle / YouTube

Avoid it: Treat the Pallof press like a “standing plank.” Make your trunk rigid by bracing or co-contracting the muscles on the front, back, and sides of your midsection.

Retreating Quickly From Peak Tension

The Pallof press should be most challenging after the press, when your arms are outstretched in front of the body. This is informed by Newtonian physics (i.e. “law of the lever”) and it’s supported by the obvious sensation of effort you should feel at the end-range.

Close view of person in gym holding resistance band — Credit: BarBend / YouTube

Avoid it: Make Sir Isaac Newton proud by pausing and demonstrating control when the resistance force has the most leverage. When your elbows are straight and your hands are at approximately chest-height, take a moment to verify your shoulders and hips are square. As you breathe during the pause, make sure your midsection is tight and braced before returning to the start position.

How to Progress the Pallof Press

When progressing the Pallof press, use a combination of traditional exercise variables (e.g. adding resistance or volume) and non-traditional variables (e.g. devising modifications that increase the technique-demands or complexity of the exercise. (5) When the traditional Pallof press gets too easy, lean into one or more of the progression strategies below.

Change the Base of Support

The basic version of the Pallof press is performed with both feet slightly outside shoulder-width. Your “base of support” is always going to be the area outlined by your feet and all the space between the feet. The exercise becomes drastically more difficult with a smaller base of support. Achieve this progression by standing with a narrower stance. Once you’re able to perform Pallof presses with your feet together, try the lunge variation or even the single-leg variation, described below.

Increase the Number of Repetitions

For performance training, the Pallof press is considered an “accessory exercise,” generally performed for moderate to higher repetitions. It isn’t the type of exercise conducive to high resistance/low repetition programming. No one cares about your Pallof press one-repetition maximum. Rather than push for more resistance, push for higher-repetition sets. Work up to sets of 20 or more smooth, controlled repetitions before worrying about adding resistance.

Increase the Movement Speed

Your primary task during the Pallof press is to keep your trunk motionless. Or, if there is any motion or loss of the initial trunk position, your task is to regain control and re-achieve the initial position as soon as possible. In fact, the latter scenario most closely describes the biomechanics definition of stability. (6) Rapid movement speed during the Pallof press exposes the body to a greater stability challenge.

As long as any movement below your shoulders is minimal and well-controlled, increasing the speed of the pressing motion can be an effective progression. However, even when performing faster repetitions, you should still pause at peak tension when arms are fully outstretched.

Benefits of the Pallof Press

Isometric core exercises like the Pallof press are recommended to improve core muscle endurance. (7) But the benefits of the Pallof press don’t stop there. Emerging research points to its potential role in improved sports performance and injury-risk reduction.

Enhances Force Transfer and Performance

From a movement development perspective, we know the ability to control the trunk and demonstrate stability is a prerequisite for effective limb movement. This is evidenced by babies sitting unsupported before they walk or before launching their toys across the room. This same phenomenon is seen in athletes, albeit during much higher-level activities. Trunk stability enhances the ability to generate forceful, rapid, and precise limb movement. (8) The good news is, this appears to be trainable.

For example, a core training program including Pallof press variations was shown to improve striking force among Muay Thai athletes. (9) Whether you’re a fighter, thrower, field- or court sport player, swimmer, or just about any other type of athlete, progressive training with the Pallof press might up your game.

Teaches You To ‘Breathe and Brace’

Many sports and athletic endeavors require the skill of simultaneous breathing and bracing — sprinting, kayaking, swimming, and pretty much any CrossFit-style workout, just to name a few. The peak tension position of the Pallof press is a great opportunity to practice this skill.

As noted in the step-by-step instructions, you should pause when your arms are fully pressed away from your sternum. If you fill this pause with one or more breath cycles while also preventing any motion between your shoulders and hips, you are training “breathing and bracing.” Since the Pallof press is typically programmed as a fairly-high repetition, moderate-to-low load exercise, it gives plenty of opportunities to practice.

Potentially Reduces Injury Risk

Poor core stability is thought to predispose athletes to injury. (10) And although we know not all injuries can be prevented, there is a strong case for the inclusion of core exercises like the Pallof press in workout programs designed to reduce injury risk. Improving core stability is thought to improve control or coordination of the body and limbs. (10)(11) And improved coordination may translate into reduced risk for injury.

For example, across 13 studies, core training was shown to improve balance, which may ultimately decrease the risk of injurious falls. (12) Altogether, exercises intended to improve stability and coordination (i.e. “neuromuscular training”), along with strength training, are among the most well-supported types of training to reduce risk of injury. (13)

Muscles Worked by Pallof Press

Although the term “press” may seem to imply the shoulders are targeted, the Pallof press is decidedly core work. The pressing motion is minimally-resisted due to the body’s orientation to the line of pull of the band or cable stack. The press isn’t “lifting” the weight. Instead, the exercise hammers your core, particularly the muscles that prevent trunk rotation.

Abdominals

The primary muscle task during the Pallof press is to resist trunk rotation, which is why the movement pattern is termed “anti-rotation.” Muscles that act to rotate the trunk contract isometrically and create tension without creating appreciable movement.

shirtless muscular person looking out window — Credit: MDV Edwards / Shutterstock

Key muscles include the external obliques and internal obliques. Your rectus abdominis (i.e. the six-pack abs) and transversus abdominis (the deepest abdominal muscle) may also contribute to the Pallof press by increasing intra-abdominal pressure to increase the rigidity of your trunk.

Tiny Back Muscles

Often forgotten, many small muscles on the backside of the trunk contribute to trunk rotation and anti-rotation. These muscles are arranged between the bones of the spine (vertebrae), run between the ribcage and vertebrae, or span the pelvis and sacrum to vertebrae.

Among them, erector spinae may be the most notable, but semispinalis, multifidi, and rotatores deserve honorable mention. Multifidi and rotatores, in particular, are thought to produce“fine-tuning” muscle contractions needed for effective stabilization of the spine. (14)

How to Program the Pallof Press

For most, the Pallof press is an accessory exercise, meaning it plays a supplementary role in the training program. Accessory exercises can be programmed in a variety of ways, provided they support, or at least do not interfere with, the primary objectives of the workout.

As a Warm-up or Primer

The warm-up is a time dedicated to increasing body temperature and rehearsing movements that support the upcoming training session. It’s also a great time to incorporate core work. As a fairly low-intensity exercise, the Pallof press is well-suited for inclusion during any general warm-up.

As Dedicated Core Training

By setting aside time specifically for core training, as you likely do for your shoulders, arms, chest, back, or quadriceps, you help to ensure the work gets done. The Pallof press primarily works the rotators of the trunk. Therefore, to create a robust core workout, you may also wish to add exercises targeting the flexors, extensors, and lateral flexors of the core, such as crunches or planks, Roman chair back extensions, and farmer’s walks, respectively.

Although the Pallof press is a wonderfully effective year-around core exercise for most individuals, high-level athletes may wish to incorporate more dynamic trunk rotation training, such as medicine ball twists and tosses, during the pre-season and in-season for more sport-specific training. (7)

As Rest Interval “Filler”

The amount of exercise completed in a defined period of time determines the density of a workout. Increasing the density of your workouts makes them more efficient, as long as the additional work (or reduced rest) does not adversely affect exercise performance. The Pallof press does not create excessive fatigue in muscles commonly targeted by traditional resistance training.

Therefore, it may be a great “filler” exercise. Take some of the two or three minutes you’d typically rest passively between sets of bench presses, rows, or any other exercise, and hit a set of Pallof presses. By supersetting the Pallof press with another exercise, you’ll increase the efficiency of your workout and keep your mind (and body) engaged throughout your entire training session.

Pallof Press Variations

The Pallof press can be modifiable in countless ways. Below, find a beginner-friendly version of the Pallof press, followed by three relatively more advanced modifications.

Half-Kneeling Pallof Press

To reduce the difficulty of the Pallof press, try the “half-kneeling” position. Place your inside knee (the leg closest to the band or cable stack) on the floor and bend your outside leg 90-degrees at the knee and hip. Place your front foot flat on the floor. (1)

From this position, brace your midsection and perform the Pallof press with typical pressing technique. When you switch sides, be sure to switch leg positions — the leg closest to the resistance is on the ground and your opposite foot is flat on the floor.

Lunge-Position Pallof Press

Performing the Pallof press in a lunge stance increases the difficulty by narrowing your base of support. (1) With your outside leg in front, drop into a narrow lunge position, brace, then perform the Pallof press with standard “press and pause” form.

Be sure to keep your outside knee pointing straight ahead, as tension from the band or cable will try to “unravel” your body. Don’t allow your knee to collapse inward. When you switch sides, switch lead legs and repeat the lunge position.

Single-Leg Pallof Press

The single-leg Pallof press is performed standing on the outside leg — The leg farthest from the anchor point of the band or the cable stack. By performing the exercise on one leg, the single-leg Pallof press increases training demand on the lateral hip muscles, namely the gluteus medius. (4)

You will also need to prevent your foot and ankle from caving inward (“pronating”) under the pull of the band. To get the greatest training effect from the foot and ankle complex, perform in minimalist shoes or even barefoot.

Chaos Pallof Press

To further progress the Pallof press, increase the reactive demand of the exercise by adding a light weight to the center of the resistance band setup (demonstrated in the video). Be sure the weight is secured in place, so it can’t slide up and down the length of the band.

Performing the “press” portion rapidly will create oscillating movements of the weight plate. Your core muscles will be forced to contend with the added, and somewhat unpredictable, challenge of the bouncing plate. Hold the paused position to regain core control before continuing repetitions.

FAQs

Why are there so many Pallof press variations?

Core stability can be conceptualized as a function of capacity (i.e. strength, power, endurance) and control (i.e. coordination). Increasing resistance or adding extra sets and repetitions to core stability exercises primarily improves the core’s capacity. To improve control, modifications that increase the technical difficulty of the exercise are indicated. That is, we need to progress the complexity of the exercise. (5)
We can increase the complexity of the Pallof press in many ways. These include, but are not limited to, decreasing the footprint or “base of support” (as in the lunge-position and single-leg variations), increasing the movement speed, adding instability by standing on a balance pad, or incorporating a reactive challenge (as in the chaos Pallof press). As long as you adhere to the basic movement principles and technique guidelines, you are only limited by your creativity when developing variations of the Pallof press.

Should I use a cable stack or a resistance band for the Pallof press?

Equipment availability and personal preference should be the key determinants of whether to use a cable stack or a resistance band. Assuming both are available, consider the pros and cons of each.
Compared to bands, the cable stack allows for more consistent external resistance and provides the ability to adjust loading in smaller, more quantifiable increments. But low-quality or poorly maintained cable stacks can feel rough and friction in the machine can negatively affect the resistance during the exercise.
Elastic bands are inexpensive and convenient. They are better than cables for training at high speeds due to minimal inertial forces. Like cable stacks, elastic bands allow for modification of the resistance, but you will need to either change out resistance bands to accommodate you desired resistance level or set up closer or farther from the anchor point to adjust the band’s stretch.
Due to the elastic nature of the resistance band, it will apply more resistance when your arms are fully outstretched than when your arms are pulled in. That is, expect a more dramatic resistance curve with resistance bands — At the hardest part of the movement, the demand is on your trunk is even greater. This feature may introduce a bottleneck effect: It could limit the resistance used ,as well as your ability to progress to thicker resistance bands.

How often should I perform the Pallof press?

When programmed for injury prevention or athletic performance enhancement, core training is commonly performed at moderate to high frequencies with at least two sessions per week and as many as seven days per week. (9)(12)
To accomplish this, complete a couple of sets during the warm-up for your daily workout, or designate two or three core-focused sessions per week to complete three to six sets of the Pallof Press per session.

Make Room for Anti-Rotation in Your Exercise Rotation

Since its introduction, the Pallof press has become a contemporary classic exercise. It builds rotational strength and enhances trunk stability. And it might even boost athletic performance and reduce injury risk. Remember, to achieve meaningful benefits, consistency and progression are key.

References

Mullane, M., Turner, A. N., & Bishop, C. (2021). The Pallof Press. Strength & Conditioning Journal, 43(2), 121-128.
Wilson, K. W., et al. (2019). Rehabilitation and return to sport after hip arthroscopy. Operative Techniques in Orthopaedics, 29(4), 100739.
Cotter, A. (2022). Return to Sport Following Anterior Cruciate Ligament Reconstruction: Women’s Field Hockey. Journal of Women’s Sports Medicine, 2(2), 57-69.
Holling, M. J., Miller, S. T., & Geeslin, A. G. (2022). Rehabilitation and Return to Sport After Arthroscopic Treatment of Femoroacetabular Impingement: A Review of the Recent Literature and Discussion of Advanced Rehabilitation Techniques for Athletes. Arthroscopy, Sports Medicine, and Rehabilitation, 4(1), e125-e132.
La Scala Teixeira, C. V., et al. (2019). Complexity: a novel load progression strategy in strength training. Frontiers in Physiology, 10, 839.
Reeves, N. P., Narendra, K. S., & Cholewicki, J. (2007). Spine stability: the six blind men and the elephant. Clinical Biomechanics, 22(3), 266-274.
Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. The Journal of Strength & Conditioning Research, 21(3), 979-985.
Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36, 189-198.
Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of Sports Sciences, 35(18), 1768-1780.
Willson, J. D., et al. (2005). Core stability and its relationship to lower extremity function and injury. JAAOS-Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316-325.
Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports Health, 5(6), 514-522.
Barrio, E. D., et al. (2022). Effects of core training on dynamic balance stability: A systematic review and meta-analysis. Journal of Sports Sciences, 40(16), 1815-1823.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871-877.
Kavcic, N., Grenier, S., & McGill, S. M. (2004). Determining the stabilizing role of individual torso muscles during rehabilitation exercises. Spine, 29(11), 1254-1265.

Featured Image: Merrick Lincoln, DPT, CSCS / YouTube

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February 11, 2023

How to Do the Toes-to-Bar for Core Strength and Power

Filed under: Fitness,Training — Tags: ab workouts, crossfit, exercise guide, Exercise Guides, toes to bar, train, training — admin @ 5:51 am

Ask several people to describe the toe-to-bar movement and you’re likely to hear multiple descriptions of how the outcome should be accomplished. That is, actually getting one’s toes “to the bar.” You might think the exercise was relatively simple enough considering its self-evident name, but that’s like thinking there’s only one way to “squat.”

Person outdoors doing ab exercise on equipment — Credit: Jordi Mora / Shutterstock

While the movement has gymnastics roots, the toes-to-bar is closely associated with CrossFit athletes and the exercise features frequently in WODs (workouts of the day). Despite the movement’s erratic appearance, the toes-to-bar has potential benefits for athletes of any sport, as well as physique-focused bodybuilders. This article describes technique and programming considerations for the toes-to-bar.

Toes-to-Bar

How to Do the-Toes to-Bar Step By Step

A common version of toes-to-bar involves well-coordinated movement of body segments to achieve fast and efficient performance —kipping. A variation involves action of your abdominals and hip flexors with immaculate body control — strict. The kipping version is described below.

Step 1 — Grab the Bar

Credit: StratfordProductions / Shutterstock

Choose an appropriate pull-up bar that’s strong, secure, and taller than your standing overhead-reach height. Take an overhand grip at, or slightly outside, shoulder-width and hang with straight arms.

Form Tip: Consider using a “reverse hook grip” — After wrapping your fingers around the bar, squeeze your thumb over the nailbed of your index finger (and middle finger, too, if you’re able).

Step 2 — Generate a Kip

“Kipping” refers to the controlled act of swinging to generate momentum. For the toes-to-bar, initiate the kip by arching your back as you extend your legs behind you. Your body should form an extended or “arched” shape under the bar. Immediately reverse the movement by rounding your spine and pulling your legs forward to achieve a flexed or “hollow” shape under the bar. Without losing speed, transition again to the initial extended shape.

Form Tip: When kipping, it’s helpful to think about pushing and pulling the bar horizontally even though the bar itself won’t move. First push backward, then pull forward, and then push backward again. This will help to incorporate your upper body, improve stability and positioning, and can help establish a rhythmic movement.

Step 3 — Carry the Kip into Upward Leg Movement

A person hanging from a pull-up bar, gaining upward momentum — Credit: UfaBizPhoto / Shutterstock

From the arched position, carry your trunk and leg momentum forward once again, but this time actively flex your low back and hips at the end of the kip to transition the momentum upward to the ceiling, not forward.

Form Tip: Keep your gaze straight as you lift your feet. Following your toes with your eyes will only promote neck and spine extension, which will interfere with this phase of the movement.

Step 4 — Touch Your Toes to the Bar

A person doing a toe-to-bar exercise — Credit: MilanMarkovic78 / Shutterstock

As your low back and hips reach maximum flexion (i.e. maximum compression between your stomach and thighs), straighten your knees and touch your toes to the bar. Use control — you don’t want to kick the bar.

Form Tip: Quickly “flicking” your knees into extension at the top of the repetition rather than keeping your knees straight throughout the movement will promote movement efficiency and speed.

Step 5 — Return to the Extended Arch Position

Two people hanging from a pull up bar with arched backs. — Credit: Jules43 / Shutterstock

To smoothly transition into the next rep, allow a slight re-bend to your knees and drive your hips into extension downward. As your legs move below your waist, begin to extend your spine. Once you achieve the arched position, immediately transition to the hollow position to initiate the next repetition.

Form Tip: Unlike the first repetition, subsequent reps should not require multiple forward and back kipping movements to generate momentum. Transition immediately from the hollow position into the upward leg movement of the next repetition.

Toes to Bar Mistakes to Avoid

Common toes-to-bar errors occur when form gets sloppy, when range of motion gets cut short, or when the distinction blurs between the kipping version and the strict version.

Swinging Too Far Forward

An athlete who allows their hips to travel underneath the bar during the “hollow” position (immediately before and during the leg lift) is unlikely to achieve a full repetition. Even if the repetition is salvaged, excessive swinging will disrupt the rhythm of the kip and interfere with the next repetition.

Avoid it: When transitioning from the “arch” position to the “hollow” position of the kip, avoid excessive forward motion of the pelvis by actively pushing yourself backwards. Keeping tension in your upper body and trying to move the bar can help.

Missing Full Compression at the Top

Achieving the end goal of touching your toes, well, to the bar requires full hip and low back flexion. Athletes who fail to achieve this fully compressed position may simply require technique remediation or supplemental mobility work.

A person trying to do the toe-to-bar exercise. — Credit: Berkomaster / Shutterstock

Avoid it: During upward leg movement, focus on powerfully pulling your knees toward your elbows. If this intent isn’t enough, it is acceptable to maintain a small amount of flexion throughout the upward movement phase. Then, at the last possible moment, complete the movement by reaching your feet to the bar. Athletes who lack the mobility to achieve the fully compressed position, may benefit from the hanging L-sit variation discussed below.

Slowing the Descent

In contrast to the strict version (and most exercises in the gym), the downward movement phase of the kipping toes-to-bar is not intended to be slow and controlled. Coming down slowly kills your momentum and extinguishes the stretch reflex — Both of these features are needed to perform efficient reps in consecutive fashion.

Avoid it: Instead of attempting to control the descent with your hip flexors and abdominals, actively drive into extension during the descent — first from your hips, then from your spine.

How to Progress the Toes to Bar

Unlike traditional resistance training exercises, the toes-to-bar is not typically progressed via the addition of weight unless, of course, this occurs inadvertently after a big pre-workout meal. Rather, the toes-to-bar is appropriately progressed by increasing repetition rate, manipulating body position, and extending set durations.

Perform More Repetitions Within a Given Time

In fitness competition, the rate of repetition completion is the most important factor, often aiming to complete as many repetitions as quickly as possible. Therefore, pushing yourself to complete more toes-to-bar reps in a set timeframe is a great way to progress this movement. Set a timer for 20 to 40 seconds and hammer out as many good repetitions as possible. Next session, shoot for one or two more reps in the same time.

Lengthen Your Legs

Keeping a slight bend in the knees during the kipping toes-to-bar is acceptable and potentially beneficial because it increases repetition speed. For those less interested in competition and more interested in training abdominals and hip flexors, keeping your knees straight throughout the toes-to-bar is an appropriate progression.

Straight legs place your center of mass further from the working muscles (your abdominals), thereby increasing mechanical demand. To progress in this fashion, simply keep your knees as straight as possible throughout the forward/upward movement phase of the exercise.

Perform More Repetitions “Unbroken”

In CrossFit vernacular, “unbroken” refers to stringing multiple repetitions together without interruption. If fatigue or loss of coordination forces you to release the bar between reps, miss a rep, or perform an extra kip, your set of toes-to-bar is no longer unbroken. Performing unbroken sets builds muscular endurance and taxes coordination.

To progress, simply establish the number of repetitions you can perform unbroken, then shoot for an extra repetition or two next time.

Benefits of the Toes to Bar

In stark contrast to the complex movement and coordination demands of the toes-to-bar, the exercise requires one simple piece of equipment — a sturdy pull-up bar. Therefore, the following benefits can be reaped at any gym or local park.

Full Range of Motion Training

The hips and trunk cycle through extremes of flexion and extension during the toes-to-bar. At these extreme positions, core and hip muscles are trained at long muscle lengths. Consistent training at long muscle lengths may reduce risk of muscle and tendon injury. For example, Nordic Curls, which train the hamstrings at long lengths are associated with reduced injury risk. (1)

While more dynamic exercises like toes-to-bar have not yet been studied for the purpose of injury prevention, it is plausible they confer a protective effect, making the abdominals and hip flexors more resilient to strains.

Builds Ballistic Core Power

Abdominal- and hip flexor muscles experience rapid stretch immediately followed by contraction during the toes-to-bar. This sequence engages a phenomenon called the “stretch-shortening cycle” to produce a powerful and efficient muscle contraction. Nearly all sports and athletic endeavors rely on stretch shortening cycle muscle actions. And with training, stretch shortening cycle contractions can be enhanced.

So, whether you want to spike an unreturnable volleyball, launch a downfield soccer throw-in, or accelerate past your competition on the cross-country ski trails, training the stretch shortening cycle through the toes-to-bar is likely to help.

Movement Coordination Training

The kipping toes-to-bar demands sequenced and controlled movement of the trunk, hips, and shoulder girdle. Timing is everything, as momentum must be carried from one body segment to the next. Dialing-in this coordination sets the foundation for other skills requiring similar movements. Gymnasts use toes-to-bar to teach a clean kipping technique for mounting above the bar. You might use the toes-to-bar to build up to similar movements, such as kipping muscle-ups, kipping pull-ups, or maybe even “the worm” (if you’re into breakdancing).

Muscles Worked by Toes to Bar

The toes-to-bar trains muscles of the anterior chain — the muscles on the front of the body. Muscles of the posterior chain, such as the spinal erectors, multifidi, and hip extensors, help to drive the body into the backswing of the kip, but the anterior core predominates.

Abdominals and Hip Flexors

The tasks of transitioning from the arched position to the hollow position of the kip and driving the toes legs vertical to reach to the bar are accomplished by the abdominals and hip flexors. Key muscles include rectus abdominis, external obliques, internal obliques, iliacus, psoas major, and rectus femoris.

Grip and Shoulders

A strong grip and robust shoulders are non-negotiable attributes for the toes-to-bar. Finger flexors and thumb muscles must not only support the weight of the body, but contend with multidirectional forces produced during kipping.

A person hanging from a pull-up bar. — Credit: Mix Tape / Shutterstock

While stabilizing muscles preserve the integrity of the shoulder, shoulder flexors and extensors rhythmically contract to facilitate kipping. Most notable are latissimus dorsi, regions of pectoralis major, and posterior deltoid, which help to create the hollow position and keep the trunk behind the bar during the leg lift.

How to Program the Toes to Bar

The toes-to-bar is likely to pop up in prescribed CrossFit workouts during competitions and training. They can be programmed for day-to-day workouts in a variety of ways to suit your needs.

Part of a Complex

A complex is two or more exercises performed continuously with the same equipment. Complexes are an efficient and engaging way to build work capacity and develop movement skills. The toes-to-bar pairs well with kipping muscle-ups and kipping pull-ups, as the momentum from the kipping motion can be preserved throughout the entire complex. For a challenge, try six repetitions of toes-to-bar, followed by three reps of muscle-ups, then six kipping pull-ups.

Progressive Skill Training

Dedicated practice is needed to achieve technical mastery of the toes-to-bar. Motor learning is likely most effective when unfatigued. (2) For best results, dedicate an early portion of your workout to the toes-to-bar. Try three to five sets of six to 12 reps, three or more days per week.

If you are a CrossFit competitor, you will likely need to perform toes-to-bar in a fatigued state. So be sure to challenge yourself from time to time with longer sets, short rest intervals between sets, or circuit training that includes the toes-to-bar.

Part of a Multi-Mode Workout

In the sport of fitness (i.e. CrossFit), multiple exercises are programmed in the same workout, often in circuit training fashion. Commonly, these exercises are performed as “rounds for time” (RFT). In an RFT workout, a round consists of a defined number of repetitions for several exercises. The athlete performs a designated number of rounds as fast as possible. For example, eight rounds of 16 kettlebell swings, eight toes-to-bar, and four wall ball shots. Track the time it takes to complete the entire series and aim to beat that time next workout.

person in gym training with kettlebell — Credit: Jacob Lund / Shutterstock

Another common workout design is EMOM or every minute on the minute. The exercises are performed for a prescribed number of repetitions every minute for a designated number of minutes. The repetitions should be completed in under one minute, and any time remaining is dedicated to rest. For quick workout, try a 10-minute EMOM of eight toes-to-bar, six push-ups, and four dumbbell front squats.

Toes-to-Bar Variations

Novice athletes or athletes with goals outside of CrossFit, gymnastics, and parkour may be better served by one of the following variations.

Strict Toes-to-Bar (Hanging Leg Raises)

Those with fitness goals not directly related to gymnastics or fitness competition may consider the strict toes-to-bar variation, commonly called “hanging leg raises.”

By eliminating the momentum and stretch reflex generated by a kip, the strict variation forces your abdominals and hip flexors to act in a slower and more isolated fashion. This results in higher levels of muscle activity in the rectus abdominis and obliques. (3)

Hanging L-Sit

Hanging L-sits are an isometric, or motionless, endurance exercise. The “L-sit” places the mass of the legs at its furthest point from the hips and low back, which trains your abdominals and hip flexors. This exercise may help to address weak points in the toes-to-bar.

If you’re not accustomed to training your hip flexors at short muscle lengths, don’t be surprised if they cramp during your first few sessions. Shake it out and get back to work.

Controlled GHD Sit-Ups

To progress toward the kipping toes-to-bar, novice athletes should consider the controlled glute-hamstring developer (GHD) sit-up. Unlike standard sit-ups on the floor or a sit-up board, this exercise trains your hip flexors and abdominals at long muscle lengths.

This exercise can also be used as a progression toward CrossFit-style GHD sit-ups, which are performed more rapidly and with outstretched arms.

Lying Leg Lifts

Athletes unable to hang from a pull-up bar due to weakness or equipment unavailability might consider training their abdominals and hip flexors using lying leg lifts. This exercise only requires a bench or open floor space and a sturdy object to hold on to as a counterbalance to the lower body — a heavy kettlebell or dumbbell also works.

Be sure to keep your low back pressed into the bench or floor throughout each repetition to avoid a loss of tension at the bottom of the repetition.

FAQs

Does the toes-to-bar work the ‘lower abs’?

The toes-to-bar is a great abdominal exercise for those physically prepared to contend with its demands. And, yes, it might bias the lower portions of these muscles.
The toes-to-bar involves resisted and powerful trunk flexion, which undoubtedly works the abdominals. Rectus abdominis (the “six-pack abs” muscle) runs vertically from the underside of the sternum and ribcage to the pubic bone. The fibers of rectus abdominis also run vertically but do not run the entire length of rectus abdominis, because they are interrupted by tendinous inscriptions that create the outline of a chiseled six- (or eight-) pack.
Due to the momentum of the kip and the stretched position of the muscle, rectus abdominis likely experiences peak tension during the rapid eccentric contraction at the bottom of the movement. Eccentric muscle contractions have been shown to elicit preferentially greater muscle growth at the distal end of the muscle in other body parts. (4) Therefore, the eccentric bias of the toes-to-bar could, theoretically, lead to enhanced lower abdominal development over time.
A rationale based on surface electromyography (sEMG) is most commonly cited to support the toes-to-bar (and similar exercises) for “lower abs” training. Leg raises result in greater activity in the lower portion of rectus abdominis than the upper portions. (5) Similar findings have been reported with hanging knee-ups, which are essentially hanging leg raises performed with bent legs. (6) Due to the similarities between these exercises and the toes-to-bar, it is fairly safe to assume that the toes-to-bar, too, electromyographically biases the lower rectus abdominis.
However, surface electromyography is not a valid indicator of the amount of muscle a dynamic exercise activates or will ultimately stimulate to grow. (7)(8) For these reasons, we must be cautious about inferring superior “lower ab” hypertrophy outcomes from toes-to-bar.
Keep in mind, toes-to-bar is a very fast movement. Although peak tension in the muscle is likely quite high during the eccentric transition of the kip, the abdominals do not experience prolonged time under tension. Those interested in building muscle may be better served by a more traditional exercise variation, such as the strict toes-to-bar or reverse crunch.

My grip fails first during a set of the toes-to-bar. Recommendations?

Hanging ab straps can be used during the strict toes-to-bar to reduce demand on the shoulders and grip. Gymnastics grips or chalk may assist with grip issues. Aside from these modifications, it might be prudent to focus on building your forearms and lats to work up to the toes-to-bar. Pull-ups and lat pulldowns are great options.

The toes-to-bar is just too hard. How can I work up to it?

Consider a progressive strategy to build the requisite strength and control for toes-to-bar repetitions. Here is a sample exercise progression using Variations discussed above: Start by training your hip flexors and abdominals at short muscle lengths using hanging L-sits. Add long muscle length work via controlled GHD sit-ups.
Strict toes-to-bar, although difficult, may be possible before kipping toes-to-bar, because they are less complex. Practice the forward and back (arch to hollow) kipping motion, in isolation without the leg raise, on a pull-up bar. Once proficient, it’s time for the real-deal toes-to-bar.

Appropriated by CrossFit, but Not Limited to “Fitness Competitions”

The toes-to-bar is a relatively complex exercise used in some CrossFit competitions and workouts. It can also be used to develop gymnastics skills, be placed in calisthenics programs, or it can be added added to a standard gym workout as a novel core exercise.

Like any complex exercise, mastery of the toes-to-bar takes practice and patience. But once you dial in, you’ll be stringing together unbroken repetitions with ease with core strength, and core development, to show for it.

References

Al Attar, W. S. A., et al. (2017). Effect of injury prevention programs that include the Nordic hamstring exercise on hamstring injury rates in soccer players: a systematic review and meta-analysis. Sports Medicine, 47, 907-916.
Branscheidt, M., et al. (2019). Fatigue induces long-lasting detrimental changes in motor-skill learning. Elife, 8, e40578.
McGill, S., Andersen, J., & Cannon, J. (2015). Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise and walkout from a push-up. Journal of Sports Sciences, 33(4), 419-426.
Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal muscle remodeling in response to eccentric vs. concentric loading: morphological, molecular, and metabolic adaptations. Frontiers in Physiology, 8, 447.
Pruthviraj, R., & Paul Daniel, V. K. (2017). Electromyographic analysis of exercises proposed for differential activation of rectus abdominis muscle components. Int J Phys Educ Sports Health, 4, 153-157.
Escamilla, R.F, et al. (2006). Electromyographic Analysis of Traditional and Nontraditional Abdominal Exercises: Implications for Rehabilitation and Training. Physical Therapy, 86(5), 656–671.
Vigotsky, A. D., et al. (2018). Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in Physiology, 985.
Vigotsky, A. D., et al. (2017). Greater electromyographic responses do not imply greater motor unit recruitment and ‘hypertrophic potential’ cannot be inferred. The Journal of Strength & Conditioning Research, 31(1), e1-e4.

Featured Image: MilanMarkovic78 / Shutterstock

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January 12, 2023

How to Do the Bear Plank for Stronger Abs and Total-Body Stability

Filed under: Fitness,Training — Tags: ab workout, exercise guide, Exercise Guides, plank, train, training — admin @ 6:55 pm

Everyone in the gym has their own ideas about ab training. And the majority of people seem to hate it. It’s the one thing most lifters leave to the end of their workout in favor of movements for other body parts, if they bother to train their core at all.

People often neglect core training because it can be grueling, boring, or just plain difficult. But it doesn’t have to be any of that. Simple and effective core training starts with the basics. When it comes to simple core training, it’s hard to beat what’s arguably the most ubiquitous of all core exercises in the gym, the classic plank. But when it comes to being both simple and effective, take the plank to the next level.

Enter, the bear plank. This upgraded plank position is both easier to learn than the classic and it hits your core harder. Here’s how to get a win-win for your core workout.

Bear Plank

How to Do the Bear Plank

The bear plank, or bear-stance plank, refers to holding a ground-based position using straight arms and bent legs, rather than straight arms and straight legs (like a standard plank position). Your weight is supported on your hands and toes, with no other bases of support, but your legs are bent and your knees are very slightly above ground-level.

Step 1 — Hands, Knees, and Toes

Step 1 of doing a bear plank. — Credit: Christian Fabrizio / YouTube

Get on the ground and support your body with your hands, knees, and feet. Set your hands directly under your shoulders, not in front or behind them. Place your feet hip-width apart.

Get an approximate 90-degree joint angle at your knees. If your legs are too bent, the movement won’t be challenging enough and you’ll risk resting your knees on the ground. If your legs are too straight with your knees behind your hips, you’ll end up looking like a poorly performed standard plank, which defeats the purpose of the exercise.

Form Tip: Your overall position should be comfortable, square, and balanced. Take the time to check the position of your hands, shoulders, knees, hips, and feet. Look directed down to the ground or slightly in front of your hands. Cranking your head to look forward will only stress your neck.

Step 2 — Lift Your Knees and Brace

Step 2 of doing a bear plank. — Credit: Christian Fabrizio / YouTube

Bring your knees just a few inches off the ground and keep them in line with your feet. Don’t let your shins or knees wobble in or out of alignment. Flex every muscle from your toes to your wrists. Although this is a core-focused exercise, the more muscles surrounding the core you can also contract to promote stability, the better. (1)

Squeeze your quads, glutes, and hips. Think about driving your hands and feet into the floor as hard as possible without actually raising your body. Keep your knees off the ground and maintain complete tension for the duration of each set.

Form Tip: Don’t only focus on flexing your abs. Achieving full-body tension will contribute to a better quality bear stance which will make the movement harder and require more effort, which can yield better results.

Bear Plank Mistakes to Avoid

Even though the bear plank is a static exercise with no “moving parts,” there are still some common technique errors that will prevent maximum tension or limit progress.

Poor Knee Position

When your knees are touching the ground, your body has very little need to stabilize, so you’re not actually performing the exercise. Keeping your knees elevated also helps to maintain a strong hip position and prevent back rounding. This can also help maintain tension through your hamstrings, glutes, core, and trunk.

person in home gym doing push-up on knees — Credit: Benjavisa Ruangvaree Art / Shutterstock

Avoid it: Set your knees directly under your hips or tailbone, not far back in a nearly straight position. When you begin the exercise, imagine having a tray of wet paint appear under your knees. Stay tight, stay focused, and keep your legs clean. If your knees dip down into the “paint,” end the set, rest briefly, and try again.

Bending Your Arms

The fully supported bear plank position uses your fully straightened arms to support your upper body while your lower body is supported by bent legs. Bending your upper arms changes the overall angle of your torso and alters your center of gravity.

long-haired person in home gym doing kneeling push-up — Credit: fizkes / Shutterstock

This makes the exercise less effective overall and emphasizes the relatively smaller muscles of your arms and shoulders to support the majority of your body’s weight, compared to dispersing the tension throughout your entire body.

Avoid it: Keep your arms locked straight during the exercise. If your shoulders or triceps fatigue excessively, end the set. Over time, your muscles will adapt by building strength and endurance to support the position.

How to Progress the Bear Plank

The bear plank is a relatively a simple movement, so the natural inclination of a lifter would be to seek ways to make it more difficult once they’ve “graduated” from the basic execution.

Add a Weight Vest

Adding a weight vest creates a heavier load to bear when in position, requiring even more from the trunk for stability and positioning. However, the typical weight distribution of a standard weight vest (with the weighted inserts often placed around the midsection) creates even greater temptation for the spine to slip into an arched or extended position. That means more reliance on your abs to negate this repositioning and keep your spine flat.

Credit: Depth Training and Physiotherapy Waterloo / Youtube

Keep in mind that using a weight vest usually goes hand-in-hand with reducing the amount of time spent in the plank position. Focus on high-quality performance rather than just achieving long durations.

Shoulder Taps

In the typical bear-stance plank, there are four points of contact with the floor — two hands and two feet. That means forces are distributed evenly among all those points. As soon as one of those points of contact leaves the floor, there are added demands on the body to resist changing position to compensate for reduced stability. In the bear plank, these are rotational forces and resisting them would be termed “anti-rotation.”

Since a massive function of your core is to brace and work against unwanted outside forces, the simple shoulder tap is a great way to train anti-rotation from a bear stance. Work hard to stay square and keep your back and trunk parallel to the floor without twisting or shifting. Try sets of 12-20 shoulder taps, alternating hands as you go along. Remember to move slowly with control.

Bear Dogs

Assuming a bear-stance starting position allows you to maintain a much more neutral spine when in starting position, as previously discussed. The basic bird dog exercise is a core stability movement that many lifters can master, but taking things to the next level involves some strategy. Bear dogs are a smart modification that provide all of the benefits in blasting contralateral stability (coordinating left and right limb movements).

Keep sets very low-rep, such as three or four reps per side. Instead of progressing with higher reps, opt for more total sets. This ensures you can focus on high-quality repetitions while avoiding too much fatigue which would prevent good performance.

Benefits of the Bear Plank

The bear plank, like all types of plank exercises, can be a top-level core strengthening drill. The total-body tension and abdominal activation can carry over to provide stability in other strength-focused exercises.

Better Ab Recruitment

The bear plank works well as a modification or alternative to basic planks, while being much more effective in targeting the abs due to simple changes in positioning. The abs are much more difficult to fully engage in a classic plank due to the long-legged position. Everyone naturally has a slight arch (lordotic curve) in their lower backs, and it’s especially present when standing up straight. The same issue applies when we get into a typical plank position.

However, when sitting down, it’s a lot harder to maintain the same degree of back arch. When you’re bending your knees to sit down, your pelvis tends to rotate “under” your body into more of a posterior tilt, making the spine exit extension and edge toward neutral or even a flexed position — that’s part of what makes you “slouch” when you sit.

Using that to our advantage can go a long way in its efficacy for core training. While it can be tough to keep a flat spine using a classic plank, opting for the bear plank almost ends up mimicking a seated position while kneeling. This change in knee angle also affects your pelvic position and brings your lumbar spine into a much more neutral state, which is great news for targeting and activating your abdominals. (2)

Simplified Technique

The bear plank is both a more challenging plank modification because it hits the abs harder than most other plank variations will. Fortunately, it’s also a less challenging modification because it’s relatively easier to perform for most lifters.

A lifter looking to take their core training game to the next level of quality and effectiveness can’t go wrong with the bear plank. Doubling down on the exercise by applying the advanced methods listed later in this article will be gold for keeping your training interesting while providing a continued challenge to trunk strength and stability.

Muscles Worked by the Bear Plank

Any exercise in the plank family will first and foremost target your core muscles. The bear plank, specifically, recruits these crucial stabilizing muscles better than many other exercises due to your overall body position.

Rectus Abdominis

When all four limbs are on the ground, the bear plank primarily focuses on the rectus abdominis muscles — the body part that most people reference when they say “six-pack”. The goal of the exercise is to keep the strength of the muscular contraction consistent and high-intensity.

Transverse Abdominis

The transverse abdominis is the “inner layer” of the abdominal wall. During the bear plank, or any high-effort core bracing, your transverse abs will be firing at maximum capacity to provide stability to your entire trunk, like beams of a house giving stability to the outer framework.

Obliques

Your obliques, on the sides of your abdominals, are responsible for rotating your trunk and thoracic spine, as well as resisting rotation. During the bear plank, your obliques are activated to help prevent tipping over sideways.

Anytime you lift a hand or foot during any anti-rotational bear plank variations, your obliques take on significantly more work. They will be asked to isometrically contract to keep the core from twisting out of position.

How to Program the Bear Plank

The bear plank can be plugged into any number of workout programs, either as a warm-up and activation drill, a focused core training exercise, or as part of a conditioning workout.

High Intensity for Time

The bear plank, and all plank variations, are somewhat unique to other exercises you can perform because they’re typically not done for multiple repetitions. Instead, focus on achieving maximum tension from head-to-toe and holding that tension for a specific time — using your phone’s timer feature comes in real handy for this. Aim for anywhere from five to 30 seconds of fully flexed tension for two to five sets.

Just like you “shouldn’t” use poor form to squeeze out a few extra reps of squats, you shouldn’t allow yourself to gradually apply less and less tension as a set goes on just to hit a pre-set time limit. When you feel the focused tension falling less than 100%, stop the set, rest, and do another.

Variations of the Bear Plank

Once you’ve mastered applying full-body tension with the bear plank, you can adapt that skill and conditioning to other exercises for a variety of results.

Classic Plank

As popular and common as the plank exercise is, the interesting truth is the fact that many people perform it poorly. Positioning the body on your elbows and toes has proven to be a slightly more demanding task than meets the eye, especially with form cues to ensure your abs are working their hardest. For starters, it’s important to remember that the abdominals posteriorly tilt the pelvis.

That means keeping your back flat with your butt squeezed and “tucked in” is far superior to keeping your back slightly (or generously) arched. Doing the latter will negate the purpose of the exercise.

Actively “pull inward” with your elbows in an attempt to move your ribcage down toward the hips. This keeps your core braced while contracting as hard as it can. This is an important cue, as it’s really easy to “hang out and chill” when performing a plank, enabling someone to stay in position for minutes on end. It’s much more effective to hold an intense contraction for 30 seconds or less, than to hold a poor quality position for three, five, or 45 minutes.

Bear-Stance Renegade Row

Doing renegade rows from a bear-stance position isn’t only harder and more intense for the abs, it’s also an easier way for you to assume the right lumbar (lower back) posture. Your pelvis enters anterior (forward) tilt and your body has to find a way to keep your glutes and lower abs engaged enough to overcome this. This isn’t easy in the presence of fatigue.

Making the switch to bent knees with tilt your pelvis posteriorly (backward) just enough to enforce a neutral spine, potentiating more lower ab involvement while leaving the glutes less involved. If the goal is core training, this is an ideal “gym hack.” The inclusion of the row pattern (which shouldn’t use a very weight) will also train your upper back to address posture, strength, and development.

FAQs

Should I begin with the bear plank or the classic plank?

Because the bear-stance plank puts your hips in a more efficient position, it can be a better starting point for many lifters. It’s also relatively harder to “cheat” during the bear plank, unless you rest your knees on the ground or stand up too high.
With the standard plank, it’s common to see lifters dropping their hips and creating a U-shape with their body, losing tension throughout their core. Either movement can be effective when done properly, but it can be redundant and inefficient to perform them both in the same workout.

When should I add weight?

Apply the same principles as any bodyweight exercise — when your current programming (sets and duration) are no longer challenging, you can add a small load to increase the difficulty. With the bear plank, that could mean adding a very light weight vest when you can perform multiple sets of 20 to 30 seconds while maintaining high tension for the duration.
Just like you might go from a set of 12 bodyweight pull-ups to a set of three weighted pull-ups, don’t be surprised if you drop from 30 seconds of unweighted bear planks to sets of five seconds with a weighted bear plank.

Get Down, Knees Up

There are hundreds of abdominal and oblique-focused exercises that might help a lifter get stronger and more conditioned, but it doesn’t have to get too fancy. Taking a basic plank and turning it into a bear-stance can be all that’s needed to step your training up a notch or two. Exercise doesn’t need to be complicated for good things to happen — quality is king. The bear plank is a great example of emphasize simple and effective training being the path to better results.

References

Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D.deC., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
Workman, Chad & Docherty, David & Parfrey, Kevin & Behm, David. (2008). Influence of Pelvis Position on the Activation of Abdominal and Hip Flexor Muscles. Journal of strength and conditioning research / National Strength & Conditioning Association. 22. 1563-9. 10.1519/JSC.0b013e3181739981.

Featured Image: Susan Niebergall Fitness / Youtube

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January 5, 2023

How to Do the Kettlebell Deadlift for Lower Body Size and Strength

Filed under: Fitness,Training — Tags: deadlift, exercise guide, Exercise Guides, Kettlebell, train, training — admin @ 9:00 am

When a new lifter finally gets a kettlebell in their hands, the swing is typically one of the first exercises they try. But it shouldn’t be. The swing is arguably the most popular kettlebell exercise and it might actually be the movement that’s synonymous with the oddly shaped weight, but the swing isn’t exactly a simple exercise to perform.

person grimacing while doing kettlebell swing — Credit: Bojan656 / Shutterstock

Swings require a base level of muscular conditioning, coordination, and timing to reap major benefits. Beginning your kettlebell experience with the swing is like learning to cook an omelet before you can manage scrambled eggs. Instead, consider the kettlebell deadlift as your introductory kettlebell exercise.

The kettlebell deadlift will build strength, size, and conditioning in your lower body, core, back, and arms. The deadlift also teaches you how to properly hinge at your hips, which is the most efficient way to recruit your glutes and hamstrings for powerful lifts (including, you guessed it, the swing). Here are more reasons to get started with the real fundamental kettlebell movement — the kettlebell deadlift.

Kettlebell Deadlift

Kettlebell Deadlift Demonstration

Watch coach Alex McBrairty showcase picture perfect technique with a kettlebell deadlift. Even though he’s specifically demonstrating a wide-stance, or sumo-style, kettlebell deadlift, the overall form and body positioning will be the same when using a more moderate foot position.

Get a visualization of the movement and then continue learning tips, cues, and more form advice.

How to Do the Kettlebell Deadlift Step By Step

The kettlebell deadlift is a foundational movement. It teaches the hip hinge movement pattern, which coordinates force production through your hamstrings, glutes, and lower back. The kettlebell deadlift is also, quite practically, a safe and efficient way to lift any load off the ground.

Step 1 — Address the Kettlebell

Person in gym preparing to lift kettlebell from the ground — Credit: Rocksweeper / Shutterstock

No, not by tipping your hat and cheerily saying “Hello, bell.” Stand in front of the kettlebell with your feet roughly shoulder-width apart. Position the center of the weight between your toes and midfoot. The weight’s handle should be pointing toward each foot, not front and back.

Form Tip: If you have a larger frame, a long torso, or short arms, you may need to adjust the kettlebell’s starting position. If possible, perform one or two repetitions with a relatively light weight and adjust your stance to achieve a comfortable and powerful starting position.

Step 2 — Grab the Weight and Drop Your Hips

Muscular woman in gym performing kettlebell exercise — Credit: Srdjan Randjelovic / Shutterstock

Drive your glutes backward and bend at your hips to reach toward the weight. Grab the top handle with a palms-down grip using both hands, with your thumbs nearly touching each other. Keep your torso straight and bend your legs until your shoulders are in line above the weight and your hips are below your shoulders. Keep your head neutral — avoid any instinct to look straight ahead, which could strain your neck.

Feel tension in your hamstring and glute muscles. Squeeze the handle and rotate at your wrists and shoulders to point your biceps forward. This should also drive your shoulder blades down toward your hips and put tension on your lat muscles, which improves your upper body stability.

Form Tip: If the kettlebell handle is too narrow to comfortably fit both hands, leave your pinkies running along the outer edge or “horns” of the kettlebell, pointing to the ground. It may feel awkward, but it shouldn’t affect performance of the exercise or impact your grip strength to any large degree.

Step 3 — Drive Up to a Standing Position

Long-haired muscular person in gym lifting kettlebell — Credit: ildintorlak / Shutterstock

Squeeze your grip and pull your shoulders toward your hips to feel tension on your lat muscles. Drive your feet through the ground, pull your shoulders back, and push your hips forward to stand up to a locked out position. Keep your arms straight and bring the kettlebell up along your legs.

In the locked out position, the weight should be resting near the front of your thighs with your arms locked straight. Take a quick breath in, brace your core, and reverse the motion — driving your hips back and returning the weight to the ground under control.

Form Tip: Aim to stand up straight without leaning back excessively at the top. Flex your glutes, abs, and arms to ensure a mostly straight lockout. This should prevent too much backward “overcorrection,” which can strain your lower back.

Kettlebell Deadlift Mistakes to Avoid

While the kettlebell deadlift is a fundamental and relatively basic movement, there are several technique errors that can be counterproductive. Here’s what to avoid as you perform the exercise.

Pulling with a Rounded Back

This is a capital mistake for any deadlift variation, including the kettlebell deadlift. Having your back in a rounded position as you drive up in a deadlift puts the supportive muscles of your spine in a poor leverage position, which transfers stress to your vertebral discs.

Person in gym lifting kettlebell — Credit: pnarongkul / Shutterstock

A rounded back position also puts your body in an inefficient position to transfer force from your lower body to your upper body, which will affect how much power you can produce.

Avoid it: Stay stiff from your hips to your neck. Before lifting the weight off the ground, flex your core and lat muscles to create tension throughout your entire torso.

Pulling with Bent Arms

Similar to the issue regarding a rounded back, you want to avoid performing any deadlift variation with bent arms. If your arms are less than straight as you lift, you shift stress onto your elbow joints rather than your muscles. You also decrease the amount of force you can transfer from your back and shoulders into your grip, which will decrease your strength.

There’s also a chance of straining your biceps muscle, which will be partially contracted when your arm is bent, compared to a more stable and supported straight-arm position.

Avoid it: Before each repetition, contract your triceps and try to “aim” your biceps forward by rotating at your wrists and shoulders. These small steps should force your arms into a straightened position, or highlight when your arms are bent.

How to Progress the Kettlebell Deadlift

Some lifters may not be able to perform a kettlebell deadlift with good technique due to their limb leverages, current strength levels, or other factors. Other lifters may consider the exercise “too fundamental” and not challenging enough. Rather than neglecting the exercise, some simple adjustments can be made to accommodate lifters of any experience level or capability.

Elevated Kettlebell Deadlift

The most efficient adjustment to the exercise is raising the kettlebell onto a sturdy step or series of weight plates. This reduces the range of motion, making the exercise more accessible for lifters whose limb lengths make the standard exercise technique uncomfortable.

The elevated kettlebell deadlift is also an excellent choice if you only have access to a limited selection of kettlebell weights and the “lightest” available is beyond your current capacity. Gradually increasing an exercise’s range of motion, rather than increasing the weight used, is an effective technique for building strength and muscle. (1)

Kettlebell Deficit Deadlift

Performing the kettlebell deadlift while standing on a slightly elevated platform is another way of manipulating the range of motion, this time making the exercise more challenging.

Placing stable weight plates or sturdy platforms (of identical heights) under each foot will increase muscle recruitment by requiring your body to move through a longer range of motion. When lifting from a deficit, a little elevation goes a long way. Don’t be too aggressive by starting with significant heights. One to two inches (such as a 25-pound weight plate) is an effective way to begin.

Benefits of the Kettlebell Deadlift

The kettlebell deadlift can serve a number of roles in your training plan. Whether it’s part of a kettlebell-only workout or incorporated into other training, this exercise can deliver a range of results.

Lower Body Strength

The kettlebell deadlift can be used to establish a base level of strength in the posterior chain — your lower back, glutes, and hamstrings. Even though the exercise isn’t often performed with very heavy weights, the applied tension will build strength and muscular conditioning in the target muscles. This strength can carry over to other deadlift variations, as well as a variety of lower body exercises.

Lower Body Size

The glutes and hamstrings, in particular, are strongly recruited during the kettlebell deadlift. (2) The quadriceps and back are also involved, and all of these activated muscles will be stimulated for muscle growth during the exercise. Any deadlift variations, including the kettlebell deadlift, can be very effectively used as part of any bodybuilding-style leg day.

Practicing the Hip Hinge Movement

Because the kettlebell deadlift requires a single piece of training equipment, it’s a convenient way to train the hip hinge movement pattern or general deadlift technique. While the kettlebell itself is unique to the movement, the overall body positioning, necessary tension, and step by step technique cues will carry over to barbell deadlifts.

person outdoors performing deadlift — Credit: Tom Yau / Shutterstock

This makes the kettlebell deadlift an efficient way to train the movement without needing to place the body under heavy loads, which can be useful for general mobility training, exercise warm-ups, or technique practice.

Muscles Worked by the Kettlebell Deadlift

The kettlebell deadlift is typically considered a lower body exercise, but like many other deadlift variations, it can only be performed by coordinating actions between your legs and upper body. Here’s a closer look at everything that’s working during a set.

Legs

Your legs are the primary targeted muscle group during the kettlebell deadlift. More specifically, your glutes and hamstrings are strongly recruited to lift the weight and extend your hips into the locked out position. Your quadriceps play a role in the lower portion of the lift, initially bringing the weight off the ground.

Upper Back

The upper back muscles (including your trapezius, rhomboids, and rear deltoids) play a role in controlling your posture during the kettlebell deadlift. Because your hands are close together while holding the weight, your shoulders are pulled slightly forward. Your upper back is activated to resist this action by pulling your shoulder blades into a more stable position.

Core

Your abs and lower back work in unison to provide a safe, strong, and stable body position during the kettlebell deadlift. Your core is the key to transferring force from your lower body through your upper body to move the weight. Your lower back, in particular, is heavily activated to achieve a fully upright, locked out position.

Grip

Many kettlebell manufacturers design their handles to be slightly thicker than the average barbell or dumbbell. Training with thick-handled implements can increase the activation of forearm muscles, which can benefit grip strength development.

How to Program the Kettlebell Deadlift

Few lifters will have access to kettlebells heavy enough to perform extremely heavy, low repetition training. There are still effective ways to fit the kettlebell deadlift into your training plan for optimal results.

Moderate Weight, Low to Moderate Repetition

The kettlebell deadlift can be ideally trained for size and strength using a classic set and rep scheme of three to four sets of five to eight reps. A moderate load should be used to avoid muscular failure. This keeps the emphasis on crisp technique and a high rate of force production rather than cumulative fatigue from a long time under tension, which could compromise technique.

Light Weight, Moderate Repetition

The kettlebell deadlift can be performed as a type of warm-up movement using a relatively light weight for two to three sets of eight to 10 reps. With this approach, you can drill the hip hinge movement and prepare your hips, hamstrings, glutes, and involved muscles without excessive fatigue.

Kettlebell Deadlift Variations

The kettlebell deadlift can deliver a range of benefits from just a few simple modifications and variations. Here are some of the most basic and most efficient variations to trigger more results.

Kettlebell Suitcase Deadlift

Performing a single-arm kettlebell deadlift may sound like an intuitive variation, but more importantly than using only one arm is keeping the weight next to your body rather than in front of it.

Shifting the weight from in front of your body to alongside your leg creates a more intense challenge to your core. This lights up your obliques (side abs) and spinal erectors (lower back) to prevent your body from leaning toward the weight as you perform the exercise.

Kettlebell Stiff-Leg Deadlift

By keeping your legs stiff or nearly straight (not entirely locked out), you shift muscle recruitment to more strongly emphasize your hamstrings, glutes, and lower back. This technique adjustment will slightly reduce the amount of weight you can lift, but will increase the stress put on the target muscles.

With the kettlebell stiff-leg deadlift, it’s essential that you maintain a stiff lower back and not round forward to reach the weight, which would increase strain on your vertebrae.

Kettlebell Single-Leg Single-Arm Romanian Deadlift

This might win the award for longest exercise name, but the results are also award-worthy. The “KBSLSARDL” is a performance-based movement focused on using perfect technique and full-body tension rather than lifting heavy weight or targeting one specific body part.

Holding the weight in one arm while supporting your entire body on one leg turns the exercise into a total-body test of strength and stability. Muscles from your ankle to your neck to your grip will fire nonstop as you fight to remain in control of the weight.

FAQs

Is the kettlebell deadlift very different from the dumbbell deadlift?

Both movements can either be alternatives to, or progressions toward, the standard barbell deadlift. The key difference, beyond the specific implements (one kettlebell versus two dumbbells), is that the dumbbell deadlift is typically performed with the weights held at your sides. This can reduce some strain on the lower back by shifting your center of gravity and dispersing stress.
The kettlebell deadlift is performed with the weight in front of your body, which is more similar to the conventional barbell deadlift. The exercises are otherwise very similar and can be used nearly interchangeably, as your needs require.

I only have access to one kettlebell. How should I use the kettlebell deadlift?

This is a common situation with home gym-based lifters who may have limited equipment. If you only have a single, fixed-weight kettlebell, you can incorporate the kettlebell deadlift with adjusted programming methods.
Manipulate the sets and reps depending on your current strength level relative to the weight you have available. If you can perform more than 10 repetitions, consider adding an additional set or reducing rest times to make the exercise more challenging. You can also perform the kettlebell deficit deadlift as a more challenging progression.
If you can perform fewer than five repetitions with your weight, consider using the elevated kettlebell deadlift while progressively decreasing the height. You can also perform multiple sets of one to two repetitions, to build strength while maintaining good technique.

Pick Up the Kettlebell

The kettlebell swing is highly effective and versatile exercise, but you need to walk before you run. Or, more accurately, you need to deadlift before you swing. Take the time to master this fundamental movement and it will serve you will for building a base of muscle, strength, and conditioning, as well as fine-tuning your hip hinge to boost your barbell lifts.

References

Whaley, Orrin & Larson, Abigail & DeBeliso, Mark. (2020). Progressive Movement Training: An Analysis Of Its Effects On Muscular Strength And Power Development: 881 Board #7 May 27 1:30 PM – 3:00 PM. Medicine & Science in Sports & Exercise. 52. 210-211. 10.1249/01.mss.0000675840.15637.df.
Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507

Featured Image: Srdjan Randjelovic / Shutterstock

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December 29, 2022

How to Do the Dumbbell Pullover for Upper Body Muscle and Mobility

Filed under: Fitness,Training — Tags: dumbbell pullover, dumbbell workout, exercise guide, Exercise Guides, train, training — admin @ 5:57 pm

Maybe you first saw the pullover performed in low-res videos of Golden-era bodybuilders. Now, it’s common to see in commercial fitness centers, rehabilitation facilities, and home gyms. The dumbbell pullover is a classic back and chest exercise that’s experiencing a renaissance — and for good reasons.

This guide covers step-by-step instructions, benefits, unique considerations, variations, and programming for the dumbbell pullover.

Dumbbell Pullover

Dumbbell Pullover Instructional Video

Here’s Dr. Merrick Lincoln instructing the traditional form for the dumbbell pullover. Review the form and hear specific tips before practicing the movement on your own.

How to Do the Dumbbell Pullover Step By Step

The dumbbell pullover is an overhead shoulder extension exercise performed lying on a bench. These step-by-step instructions ensure proper form.

Step 1 — Set Up a Strong Foundation

Step 1 - A person properly positioned on the gym bench for a pullover. — Credit: Merrick Lincoln, DPT, CSCS / YouTube

For the traditional dumbbell pullover, five stable points of contact are required — The back of your head, shoulder blades, and glutes must remain in contact with the bench, and both feet must be touching the floor. If your bench is too tall, placing your feet on the bench frame or atop weight plates is acceptable.

Form Tip: Position your head as far up the bench as possible. By placing your head high on the bench, you reduce the likelihood of the bench impeding shoulder range of motion during the pullover.

Step 2 — Retrieve Your Dumbbell and Brace

Step 2 - A person securely grasping a dumbbell with both hands on the gym bench for a pullover. — Credit: Merrick Lincoln, DPT, CSCS / YouTube

The pullover requires a spotter due to movement of the dumbbell over your face and head. A spotter is an individual who assists with the movement and provides physical assistance in the event of form breakdown or failure.

A spotter is also helpful, because they can pass you the dumbbell when you are ready to begin. Otherwise, you will need to transfer the dumbbell from atop your thigh to above your chest, which can be awkward positioning. Whether or not you choose to recruit a spotter, you will cradle the inside top half of the dumbbell in your palms with thumbs and fingers wrapped around the handle.

Form Tip: Grasp the dumbbell securely before bringing it over your face or before giving your spotter the signal to release it. The handle of the dumbbell should sit between the base of your thumbs and body of the hands. With one palm on each side of the dumbbell, create a “closed” grasp by overlapping your thumbs behind the handle and overlapping fingers in front.

Step 3 — Lower to the Bottom Position

Step 3 - A person securely holding a dumbbell in the bottom position of a pullover. — Credit: Merrick Lincoln, DPT, CSCS / YouTube

Begin with dumbbell above your upper chest with your arms vertical and elbows unlocked or slightly bent. Brace your abdominal muscles and maintain the five points of contact with the bench and the floor. Lower the dumbbell toward the floor with control. End the downward movement when you reach the greatest amount of shoulder flexion (stretch) that you can tolerate and control.

Form Tip: Achieve a tolerable stretch across your shoulders at the bottom position. The goal is to move through your full available range of overhead motion, not simply bringing the weight as close to the ground as possible.

Step 4 — Raise to the Top Position

Step 4 - A person securely holding a dumbbell in the top position of a pullover. — Credit: Merrick Lincoln, DPT, CSCS / YouTube

Reverse the movement by pulling the dumbbell through the same arc of movement. The repetition is complete when your upper arms are vertical. Keep your head locked in neutral and your gaze directed at the ceiling — don’t follow the weight with your eyes or head. Allowing your head to tilt into extension (looking overhead) promotes undesirable extension throughout the entire spine.

Form Tip: Maintain the same degree of arm bend throughout each repetition. If your elbows are bending and straightening during the exercise, you’re shifting muscular stress away from your chest and back and onto your triceps.

Step 5 — End the Set Safely

Step 5 - A person securely holding a dumbbell on his thigh at the end of a pullover set. — Credit: Merrick Lincoln, DPT, CSCS / YouTube

If you are using a spotter (recommended), indicate the set is complete. The spotter should take the dumbbell with both hands. (1) If you are training solo (at your own risk), bring the dumbbell to your thigh.

Form Tip: Avoid dropping the dumbbell on your face or chest. Unless you’re itching for a visit to the hospital and likely plastic surgery, safety is priority number one. Ensure the spotter has full control of the dumbbell before you let go. If training alone, maintain a secure grip until the dumbbell rests on your thigh.

Dumbbell Pullover Mistakes to Avoid

The pullover appears simple and sounds self-explanatory — Lie on your back and “pull the dumbbell over,” right? Well, yes, but a plethora of technique faults plague this exercise. Avoiding these errors to improve the effectiveness and safety of the dumbbell pullover.

Excessive Elbow Bend and “Flaring”

During the traditional dumbbell pullover, slight elbow bend allows the lifter to hold the dumbbell while moving their upper arms in the sagittal plane (i.e. parallel to the body’s midline). When lifters allow excessive elbow bend, the difficulty of the pullover is reduced, because the dumbbell is now closer to your shoulders.

More often than not, excessive elbow bend is also associated with “flared,” or outward-pointing, elbows. This position reflects internal rotation of the shoulder and may increase stress on the inside of the elbow (i.e. ulnar collateral ligament stress) during the pullover.

A person in a blue shirt doing a two dumbbell pullover. — Credit: MDV Edwards / Shutterstock

Avoid it: Focus on keeping your elbows pointing forward and/or up during the dumbbell pullover. While elbows should always remain “unlocked,” the pullover should never feel like a triceps extension (“skull crusher”).

Losing Contact with the Bench

Although allowing your hips to rise from the bench may give the impression of increased range of motion, back and hip extension does not equate to shoulder mobility. Unlike a competition-style bench press, arching is counterproductive to the pullover because it ultimately removes tension from latissimus dorsi. (2)

Worse still, excessive arching may allow a heavy dumbbell to destabilize your position, which could result in a “glutes over dumbbell” tumble over the back of the bench.

A person on the bench for a dumbbell pullover, with an arched back. — Credit: Vladimir Sukhachev / Shutterstock

Avoid it: Anchor yourself to the bench by digging your heels into the floor and aggressively bracing your abdominal muscles.

Not Allowing the Dumbbell to “Hang”

A common mistake is to attempt to hold or orient the dumbbell horizontally during the repetition rather than vertically. This requires unnecessary action of the wrist flexors and does little to improve the pullover. At worst, this error could cause premature grip fatigue.

long-haired person in gym doing flat bench dumbbell pullover. — Credit: Vladimir Sukhachev / Shutterstock

Avoid it: The dumbbell should hang naturally from your hands throughout the pullover. (1) Although you should maintain a firm grip on the dumbbell, avoid turning or tilting the dumbbell during your set.

How to Progress the Dumbbell Pullover

Lifters new to the pullover should start light when first learning the exercise. Like any exercise, the pullover must be progressed to ensure ongoing benefits. Begin by progressing traditional variables like adding reps and weight. Then, at some point, consider the simple technique modification discussed below.

Increase the Repetition Volume

As an accessory exercise, the pullover is typically programmed in the moderate repetition range (i.e. eight to 12 reps) or a higher repetition range (i.e. 12 to 16 reps). Yes, this is a broad recommendation, but it means you can likely progress for some time by adding a repetition here and there as able. Once you’re able to complete your repetition target, simply add one more rep the following workout. In the short term, progressing volume is likely most appropriate for those focused on hypertrophy. (23)

Increase the Weight

Once you reach the top of your target repetition range and feel you could do more, it is time to increase the weight of your dumbbell. Alternatively, if your primary goal is building strength, progressing weight is likely to be your best short-term strategy. (23) Since small jumps in weight dramatically increase the resistance experienced by the shoulders at the bottom of the pullover, incremental weight progression is best.

Keep Constant Tension

The dumbbell pullover traditionally begins and ends when the dumbbell is above the chest. (1) However, most of the key muscles of the pullover are offloaded at this point in the range of motion, because the dumbbell is no longer creating demand for the shoulder extensors (i.e. lats, pecs, etc.). A minor tweak to pullover technique increases the difficulty of the early portion of the movement.

A person doing overhead pullovers. — Credit: Wavebreakmedia / Shutterstock

Although “constant tension” is just a catchy misnomer (no muscle experiences constant tension during dynamic exercise), we can intensify the pullover by ending the repetition and beginning the next rep while the shoulder extensors are still working. Rather than pull the dumbbell over your chest, simply reverse the movement when the dumbbell passes above your forehead.

Benefits of the Dumbbell Pullover

The dumbbell pullover trains the shoulders through an arc of overhead motion. Due to its ability to place substantial tension on already lengthened muscles, this simple exercise offers exciting benefits.

Accelerated Muscular Growth

Mechanical tension, or the end-to-end pulling force experienced by muscle tissue, is generally accepted to be a primary driver of muscle growth (hypertrophy). (3)(4) Muscles experience mechanical tension as a result of muscle contraction and stretch-induced contributions. These forces combine and, when great enough, trigger a cascade of cellular events that ultimately result in muscle growth. (3)

A strong body builder with big muscles holding an EZ bar. — Credit: Lebedev Roman Olegovich / Shutterstock

Training at long muscle lengths increases the stretch-induced contributions to mechanical tension. Growing evidence suggests that training muscles in their lengthened position results in higher rates of muscle hypertrophy. (5)(6)(7) Unfortunately, no long-term hypertrophy study to date has focused on the pullover. However, the architectural properties of latissimus dorsi and pectoralis major, two primary muscles of the pullover, suggest that training at long lengths may be particularly effective. (4)(8)

Unlike lat pulldowns, pull-ups, and chin-ups, the resistance torque of the dumbbell pullover is maximized in the overhead position. This is also the position where the average lifter’s lats and pecs are at or near their longest lengths — Altogether, the dumbbell pullover appears to impose ideal demands for “stretch-induced hypertrophy.”

Improved Flexibility

The dumbbell pullover trains the shoulder extensor muscles at long muscle lengths — in the “stretched” position. In addition to the potential hypertrophy benefits, regular resistance training is known to promote changes in muscle structure and improve flexibility. (9)(10) In the short-term, a single bout of resistance training results in immediate increases in shoulder flexion range of motion. (11) Improved shoulder flexion may be desirable, because even dedicated gym-goers can suffer from limited range of motion. For example, competitive powerlifters — those who focus primarily on the bench press, squat, and deadlift — may demonstrate substantial limitations in shoulder flexion. (12)

Person in white lying on gym bench holding a dumbbell overhead. — Credit: BalanceFormCreative / Shutterstock

Although research on the direct effect of the dumbbell pullover on shoulder flexibility is limited, evidence is mounting to support its efficacy. Morton and colleagues compared the effects of five weeks of resistance training or static stretching on flexibility. The resistance training group completed four weekly sets of the dumbbell pullover. (10)

While both groups showed improved shoulder flexibility, the resistance training group showed a trend for superior shoulder extension gains. (10) While training durations greater than five weeks may be necessary to substantiate the effect or show statistically significant findings, it appears the dumbbell pullover is at least equivalent to stretching for shoulder flexibility.

Improved Overhead Strength and Stability

Compared to other common free weight exercises, the pullover requires your shoulders to work through a greater range of motion and results in significantly greater shoulder joint torques when similarly loaded. (13) Informed by the specificity principle, these features may result in superior strength and stability adaptations, especially through the overhead range of motion.

Back view of a person holding a dumbbell overhead. — Credit: Max kegfire / Shutterstock

The pullover works the abdominal core along with the shoulders. Combining overhead exercise with core training is recommended for integrating strength into whole-body movements and resisting challenges to shoulder position. (14) Programmed appropriately, the pullover appears to be a strong exercise selection for targeted shoulder strengthening and robustification.

Muscles Worked by Dumbbell Pullover

The primary action resisted by the dumbbell pullover is shoulder extension. (1) Therefore, the exercise trains the muscles that extend the shoulder. Identifying these muscles may appear simple, but few exercises demonstrate the complexities of functional anatomy better than the pullover.

In basic anatomy, we learn muscle actions from “anatomical position” — a position with your arms at your sides. But the dumbbell pullover occurs through overhead range of motion, and since muscle actions may change as joints move away from anatomical position, referencing an anatomy textbook to determine the muscles that extend the shoulder worked during the pullover may be misleading. Moreover, different parts of broad or fan-shaped muscles may be biased throughout certain ranges of motion. In extreme cases, one part of a muscle may have an entirely different action than other parts of the muscle. (15)(16)

Close up view of the back and shoulder muscles. — Credit: YAKOBCHUK VIACHESLAV / Shutterstock

Until a long-term training study consisting exclusively of dumbbell pullovers is conducted, we lean on anatomical modeling and electromyography studies to infer the answer to the question, “What muscles are trained by the pullover?”

Latissimus Dorsi

The latissimus dorsi is a broad, fan-shaped muscle spanning from the low- and mid-back, pelvis, and back of the ribcage up to the arm. (2)(8) Latissimus dorsi is active during the Pullover. (17)(18)(19) The lower fibers, or iliac part, which attaches to the pelvis, are most effective for producing shoulder extension, the movement resisted by the pullover. (8)(16)

Pectoralis Major

Positioned prominently on the chest, the pectoralis major is another large, fan-shaped muscle. It’s commonly divided into two parts — the upper clavicular head and the middle to lower sternocostal head. Each part contributes disproportionately to various shoulder actions.

For pec training, movements like bench press, pec flye, and incline press are common. However, the sternocostal head of pectoralis major is active during the pullover. (18)(19) Available data suggest the lower fibers of pectoralis major act to extend the shoulder through the overhead range of motion. (16) Therefore, the sternocostal pectoralis major is considered a primary target of the pullover.

Posterior Deltoid

The posterior deltoid, or “rear delt,” extends the shoulder. It’s active during the pullover. (19) From a mechanical standpoint, studies suggest the posterior deltoid is a more efficient shoulder extensor during the pullover than the latissimus dorsi or pectoralis major. (15)(16) This is because posterior deltoid demonstrates more “leverage” to produce extension (i.e. a greater extension “moment arm”) throughout the arc of motion trained by the pullover. (15)(16) While the pullover might not be your first pick when it comes to posterior deltoid training, don’t underestimate its potential to build the back of your shoulders.

Triceps Brachii

The triceps brachii’s primary action is to extend the elbow. In addition, the long head of triceps brachii extends the shoulder. Ultimately, the triceps prevent excessive elbow flexion and assist with the principle movements of the pullover. The muscle controls the movement into shoulder flexion during the downward phase and extends the shoulder during the upward phase. (17)(18)(19)

Serratus Anterior and Abdominals

The serratus anterior is composed of small projections that run diagonally alongside the ribcage. It acts on the shoulder blade. The lower portion of serratus anterior has been shown to be particularly active in the bottom half of the pullover. (20)

Close up view of the Serratus Anterior on a shirtless person. — Credit: ShotPrime Studio / Shutterstock

The abdominal muscles are active during the Pullover to resist excessive arching of the trunk, which would otherwise be caused by the dumbbell traveling overhead. (18) It’s fair to categorize the pullover as an anti-extension abdominal exercise.

How to Program the Dumbbell Pullover

As a single-joint movement, the dumbbell pullover is typically categorized as an accessory exercise. Traditionally, accessory exercises are performed after multi-joint (“compound”) exercises. When programming accessories, avoid extremely heavy loads and one-repetition maximum attempts. Rather, focus on multiple grueling, moderate-to-high repetition sets.

Moderate Weight, Moderate Repetitions

Those wishing to build muscle and strength with the pullover should consider three to four sets of eight to twelve repetitions. Performed after chin-ups or heavy lat pulldowns, pullovers allow you wring out a bit more hypertrophy work without taxing your grip.

Low to Moderate Weight, High Repetitions

Pullovers are a greater exercise to begin or end your upper body workout. As an opener at the beginning of your workout, pullovers prime your shoulders for subsequent overhead lifts. As a finisher to end your training session, pullovers provide a dose of “pump work” and a potent stimulus for hypertrophy. Two to four sets of twelve to sixteen repetitions will do the job.

Pullover Variations

Classic exercises tend to accumulate many variants over time, and the pullover is no different. Pullover variations tend to switch out the resistance implement (e.g. dumbbell for a barbell) or the support surface (e.g. bench for a Swiss ball). Four of the most common pullover variations are shown below.

Cross-Bench Dumbbell Pullover

The cross-bench dumbbell pullover is performed by orienting the body perpendicular to the bench and performing the exercise from a bridge position.

Not only does this setup facilitate activity of the glutes but it also encourages a stable pelvis position and allows the solo lifter to place the dumbbell conveniently on the bench before and after exercise completion.

EZ-Bar Pullover

Without access to a full run of dumbbells? Having trouble securely holding the dumbbell during the pullover? If so, you may wish to try the EZ-bar pullover.

The EZ-bar allows incremental loading with “change plates.” The semi-pronated inner grips on the bar may be easier to hold for those with stiff forearms, tight shoulders, or smaller hands.

Single-Arm Pullover

Those training for shoulder stability may wish to consider the single-arm dumbbell pullover. By training unilaterally, you’re challenging your shoulder to control movement in an additional plane.

Owing to the natural tradeoff between stability and maximum load, expect to drop the weight 60 to 80% for the single-arm dumbbell pullover.

Cable Pullover

Cable pullovers are performed with a pulley or cable column set to a low position, while holding a triceps rope, strap, or short bar. The cable pullover changes the line of the resistance. Instead of encountering maximum resistance torque at or near the bottom position as in the dumbbell pullover, the shoulders experience maximum resistance torque earlier in the movement during cable pullovers.

The cable resistance also increases the productive range of motion of the exercise. Rather than ending the repetition with vertical arms, continue “pulling over” until the cable gently grazes your forehead.

FAQs

Is the dumbbell pullover a back exercise or a chest exercise?

It’s both. The pullover also hits muscles in the shoulders, arms, and trunk. (16)(17)(18)(19)(20)
If you’re using a training split, you will need to decide how to categorize the pullover. Some like to include it in “chest day,” because Pullovers hit the lower portion of pectoralis major. (16) Others put pullovers on “back day,” as it can be used to train latissimus dorsi before or after grip-intensive exercise such as rows, lat pulldowns, or pull-ups. The good news? There is no wrong answer.

Can I just do straight-arm pushdowns instead?

The straight-arm pushdown, also called “stiff-arm pulldown” or “lat prayer,” is a shoulder extension exercise performed standing with a cable machine or high pulley. This exercise may be appealing for several reasons. There’s is no need to occupy a bench, the upright position allows you to monitor your form (and your “pump”) in the mirror, and changing weights is easier on the cable stack. But for lifters seeking hypertrophy, the crux of the question is not convenience or even the “feel” of the exercise. It comes down to inherent differences between exercise biomechanics.
The pullover and pulldown are different exercises, each with its own unique resistance profile and muscular activity pattern. (18) Anecdotally, lifters tend to “feel” their lats more during pulldowns than pullovers. The reverse seems to be true for “feeling” pectoralis major. Indeed, the pulldown shows greater muscle activity in the latissimus dorsi than the pullover, and the pullover shows greater muscle activity in all parts of pectoralis major than the pulldown. (18)
Does this mean the pullover is better for back and the pulldown is better for chest? Absolutely not. This misconception stems from a common misunderstanding of exercise electromyography (EMG) studies. Higher EMG does not equal a “better exercise,” because we cannot predict long term training outcomes from EMG studies alone. (24)(25) Moreover, EMG is not a valid indicator of mechanical tension, a key driver of muscular adaptations. (24)(3)
In short, many features must be considered when determining exercise selection. These include, but are not limited to training goals, personal preferences, and how the exercise fits into the program as a whole.

How can hit my lats or pecs harder in the pullover?

Presently, there is no definitive pullover technique modification to bias one agonist muscle over another. Although some have claimed flaring the elbows during the pullover favors latissimus dorsi and keeping elbows straight favors pectoralis major, either technique compromises the exercise.
Flaring the elbows outward results in shoulder internal rotation, which takes tension off latissimus dorsi. (26) — Not desirable if you wish to take advantage of increased tension in the muscle, stretch-mediated hypertrophy, and flexibility benefits of the exercise. (4)(8)(9)
Keeping your elbows completely straight seems to make it easier to “feel” or contract your pecs at the top of the repetition, but it also requires extreme shoulder abduction at the bottom of the repetition (think of your biceps touching your earlobes). I do not recommend either option.

The Perplexing Pullover

The pullover exercise is a conundrum. It’s performed in hardcore bodybuilding gyms and rehabilitation clinics, alike. It’s an exercise for building muscle and enhancing range of motion. It’s a back exercise and a chest exercise. It’s loved and hated.

Despite its complexities, the dumbbell pullover has stood the test of time. Maybe now is the time to focus on pullovers in your training program?

References

Leavy, C. M. (2004). Dumbbell pullover. Strength & Conditioning Journal, 26(2), 48-49.
Bogduk, N., Johnson, G., & Spalding, D. (1998). The morphology and biomechanics of latissimus dorsi. Clinical Biomechanics, 13(6), 377-385.
Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1), 30-43.
Ottinger, C. R., et al. (2022). Muscle hypertrophy response to range of motion in strength training: a novel approach to understanding the findings. Strength & Conditioning Journal, 10-1519.
Maeo, S., et al. (2021). Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Medicine and Science in Sports and Exercise, 53(4), 825.
Maeo, S., et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11.
Pedrosa, G. F., et al. (2021). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European Journal of Sport Science, 1-11.
Gerling, M. E., & Brown, S. H. (2013). Architectural analysis and predicted functional capability of the human latissimus dorsi muscle. Journal of Anatomy, 223(2), 112-122.
McMahon, G. E., et al. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. The Journal of Strength & Conditioning Research, 28(1), 245-255.
Morton, S. K., et al. (2011). Resistance training vs. static stretching: effects on flexibility and strength. The Journal of Strength & Conditioning Research, 25(12), 3391-3398.
Leite, T. B., et al. (2017). Effects of different number of sets of resistance training on flexibility. International Journal of Exercise Science, 10(3), 354.
Gadomski, S. J., Ratamess, N. A., & Cutrufello, P. T. (2018). Range of motion adaptations in powerlifters. The Journal of Strength & Conditioning Research, 32(11), 3020-3028.
Schütz, P., et al. (2022). Chest exercises: movement and loading of shoulder, elbow and wrist joints. Sports, 10(2), 19.
Brumitt, J., & Dale, R. B. (2009). Integrating shoulder and core exercises when rehabilitating athletes performing overhead activities. North American Journal of Sports Physical Therapy: NAJSPT, 4(3), 132-138.
Hoffmann, M., et al. (2022). Moment arms of the deltoid, infraspinatus and teres minor muscles for movements with high range of motion: A cadaveric study. Clinical Biomechanics, 105685.
Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
Borges, E., et al. (2018). Resistance training acute session: Pectoralis major, latissimus dorsi and triceps brachii electromyographic activity. Journal of Physical Education and Sport, 18(2), 648-653.
Muyor, J. M., López-Miñarro, P. A., & Alacid, F. (2022). Comparison of electromyographic activity during barbell pullover and straight arm pulldown exercises. Applied Sciences, 12(21), 11138.
Campos, Y. D. A. C., & Silva, S. F. D. (2014). Comparison of electromyographic activity during the bench press and barbell pullover exercises. Motriz: Revista de Educação Física, 20, 200-205.
Büll, M. L., et al. (2001). Electromyographic validation of the trapezius and serratus anterior muscles in pull-over exercises. Brazilian Journal of Morphological Sciences, 18(1), 69-73.
Newmire, D. E., & Willoughby, D. S. (2020). Partial Range of Motion Resistance Training: A Feasible Bodybuilding Training Regiment for Local or Regional Muscle Hypertrophy?. Strength & Conditioning Journal, 42(5), 87-93.
dos Santos Albarello, J. C., et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722.
Plotkin, D., et al. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142.
Vigotsky, A. D., et al. (2018). Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in Physiology, 985.
Vigotsky, A. D., et al. (2022). Longing for a longitudinal proxy: acutely measured surface EMG amplitude is not a validated predictor of muscle hypertrophy. Sports Medicine, 52(2), 193-199.
Hik, F., & Ackland, D. C. (2019). The moment arms of the muscles spanning the glenohumeral joint: a systematic review. Journal of Anatomy, 234(1), 1-15.

Featured Image: Wavebreakmedia / Shutterstock

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December 22, 2022

How to Do the Renegade Row for Conditioning and Core Strength

Filed under: Fitness,Training — Tags: abs, exercise guide, Exercise Guides, full body workout, train, training — admin @ 11:36 pm

The recent rise (and arguably unnecessary obsession) with “functional training” has seen the renegade row become a staple in CrossFit, fitness boot camps, and bodyweight workouts across the world.

It’s likely that many gym-goers or home-gym lifters have done this ground-based exercise at least a few times before — holding a straight-arm plank while performing alternating dumbbell rows — to build conditioning and head-to-toe strength and stability.

tattooed person in home gym doing dumbbell row exercise on floor — Credit: Dragon Images / Shutterstock

If you’re going to do the renegade row, it’s time to make sure you’re performing it properly. Here’s how and when to include it in your workout routine, plus a few effective variations to take this popular movement up a notch.

Renegade Row

How to Do the Renegade Row

The renegade row is a type of combination exercise — performing a static plank while simultaneously performing a rowing motion. So before you try the renegade row, you should have some basic experience performing both of those exercises separately. Then grab two dumbbells or kettlebells and get ready to work.

Step 1 — Set Your Hands and Feet

muscular person in outdoor gym in straight-arm plank — Credit: MDV Edwards / Shutterstock

Get on the ground with a dumbbell in each hand, placed just inside shoulder-width. Set your feet slightly wider than hip-width and straighten your legs. Make sure you can really push into the ground with your feet, which will help you successfully create tension in your whole body. Don’t let your hips sag down or arch high. Hold a straight line from your ankles to your neck. This stable plank position is the “base” for each repetition of the exercise.

Form tip: Placing your hands directly under shoulders would be great technique for a standard plank, but remember this is not just a plank. Having your hands a bit closer is going to help your stability by reducing the weight transfer from side to side as you switch arms during each repetition. This will make it much easier to create tension in your plank while keeping your hips nearly level.

Step 2 – Press and Pull

muscular person in outdoor gym doing dumbbell row — Credit: MDV Edwards / Shutterstock

Squeeze both dumbbells extra-hard and actively push one arm toward the ground without bending it. This will create more stability through your upper body. (1) As you drive that arm down, lift the opposite elbow up and back, moving the weight toward your front pocket in an arching motion, not in a straight line to the ceiling. Maintain total-body tension and fight the weight pulling you off-balance.

When the dumbbell is near your torso, return it back to the floor slowly. The exercise is about control and consistency, not rushing through reps as quickly as possible. Drive your second arm toward the ground and row the first dumbbell. Repeat the movement, alternating sides with each repetition.

Form tip: As you row your elbow up and back, it’s going to be tempting to lift that same side hip and shoulder because rotating your body might assist you with the lift. Instead, move toward the challenge, literally. If you are rowing on the right side, your body will naturally want to lift your right hip. Instead, as you pull your elbow up, actively push your right hip down to resist the twist and keep your hips level. This will also help you to stay more braced through your midsection and recruit more abdominal muscles.

Renegade Row Mistakes to Avoid

The exercise involves head-to-toe coordination and stability, so there are some common mistake that can occur with such a big movement. Here are some issues to watch out for.

Keeping Your Feet Too Close

When your feet are set too narrow, it will be nearly impossible to do anything other than simply shift your weight from side to side as you move through the rep. It’s extremely difficult to maintain a plank position because close feet create a very small base of support, so you end up just doing a row in a really inefficient position.

long-haired person in gym holding plank position — Credit: SOK Studio / Shutterstock

Keeping your feet set slightly wider than your hands will put you in a powerful stance to perform the movement without sacrificing stability. If your feet are too close, you’ll be off-balance from the start and unable to generate enough force to efficiently lift the dumbbell.

Avoid it: When you get into the starting position, make sure your feet are more than hip-width apart to provide a wide enough point of contact for stability. When you row, you shouldn’t be at risk of tipping to one side or the other.

Twisting Your Body

Rotating your body to get the weight moving means you’re using momentum to help pull the dumbbell off the floor instead of using your back muscles. When this happens, you end up with a very poor row and a very poor plank. That’s a lose-lose situation.

long-haired person in gym doing dumbbell row exercise — Credit: Anel Alijagic / Shutterstock

When you shift your body to one side, you drastically reduce the need to stabilize your core, which takes away from the entire point of the exercise. You might end up doing extra reps, but each rep is less effective at building strength and conditioning.

Avoid it: Try to focus on body awareness and feel your shoulders and hips staying nearly level throughout the entire exercise, as you lift and lower the weights. Fighting to keep your body in position is what’s going to deliver the results you’re after.

Tapping the Weight to Your Chest

When you’re performing the renegade row, focus on the movement of your elbow instead of what’s happening with the dumbbell itself. If your elbow starts and finishes in the right place, the dumbbell will follow.

person outdoors performing dumbbell floor exercise — Credit: Maridav / Shutterstock

When the load gets too heavy or when you focus on “bringing the dumbbell to your ribs,” you lose range of motion because the focus shifts away from the most effective technique.

Avoid it: Pay attention to each individual repetition and perform it properly, without regard to the specific weight you’re moving. Go step by step and follow the technique tips, and avoid any instinct to make the dumbbell a key player in the movement.

How to Progress the Renegade Row

Deciding how and when to progress this movement can be difficult and there need to be some special considerations because it is a combination we are not just progressing one movement.

Technique Over Weight or Volume

The renegade row isn’t well-suited for handling heavy weights, training with extreme intensities (muscle failure), or using high volume (many sets and reps). Instead, performing the exercise with greater competency and crisp form is the real key to long-term success and results.

Gradually adding even one or two reps per set, or one or two sets, each workout would give you a great opportunity to perform some very effective, high-quality work.

Plank Shoulder Tap

One modification to the renegade row is to swap the dumbbell row for an unweighted shoulder tap, reaching one arm across your body to lightly tough the shoulder of your base arm.

This bodyweight-only exercise trains similar total-body stability and strength by teaching you how to stay tight in a plank position while alternating between single-hand support. You’ll also build core strength to keep your body level and avoid twisting as you move.

Unilateral Renegade Row

Another effective modification the renegade row would be to do all reps unilaterally (with one arm) before switching arms. This creates more localized fatigue in the muscles on the specific side you’re working.

While the unilateral renegade row emphasizes the back muscles and core stability, it can be slightly less challenging rotationally because your body isn’t repeatedly adjusting from between alternating sides.

Benefits of the Renegade Row

The renegade row is not a great exercise choice for improving absolute strength because you can’t move heavy weights. It’s also not ideal for hypertrophy (muscle-building) because it doesn’t focus a specific body part with the time under tension needed to stimulate growth. (2) However, it can be an incredibly useful exercise to address often overlooked aspects of many training plans.

Core Control

The renegade row is a complete core exercise that can build strength and stability, while also improving your ability to move your upper body limbs around the rib cage. This carries over to athletic performance and big lifts.

A stronger core may help reduce the risk of back injuries and can boost performance, especially in sports where running and change of direction are involved. (3) Training your body to maintain trunk stability while manipulating your arms can be a big factor in avoiding “strength leaks,” which can reduce power output.

Strength-Endurance (aka Conditioning)

To perform the renegade row competently, you need to take your time with a relatively moderate to light load and moderate to higher repetitions because the exercise isn’t conducive to very heavy weights or very low reps.

The duration of each set creates a stimulus that is more endurance-based, which contributes to muscle-specific endurance in the recruited body parts (especially the back, shoulders, arms, and abs). The total-body exercise also contributed to overall cardiovascular endurance — after your first set of 15 or more reps, you’ll notice what kind of cardio shape you’re really in.

Muscles Worked by the Renegade Row

The combination of the plank position and single-arm row will recruit a large number of muscle groups across the body, even though the renegade row is sometimes considered either an ab exercise or a back exercise.

Internal Obliques

These deep core muscles are responsible for controlling your pelvis and creating posterior tilt, along with the hamstrings. The internal obliques help you to create and maintain tension with the other core muscles, like the transverse abdominals and the rectus abdominis. They also work significantly to resist rotation when you raise the dumbbell on either side during the renegade row.

Chest, Shoulders, and Triceps

These muscles work together during the exercise, as they are recruited in an isometric action (without any significant range of motion) as you push into the ground and keep the arms fully extended. The chest, shoulders, and triceps of your base arm fire as you row the opposite side, although the rear portion of the shoulder on the working side also assists to lift the weight.

Lats, Rhomboids, and Trapezius

This series of separate back muscles work together to put the row in “renegade row.” They are recruited during the concentric (lifting) action and they control the weight back to the ground during the eccentric (lowering) phase.

Depending on your arm length and range of motion, not all of the muscles may achieve the type of full stretch and peak contraction that contribute to major muscle growth.

How to Program the Renegade Row

The renegade row is often performed either as a standalone exercise or as part of a complex with other bodyweight or basic dumbbell exercises. It is essentially a core exercise, and fits well at either the beginning of a workout (similar to a full-body warm-up to improve movement quality) or at the end of a workout as a high intensity core finisher.

Light to Moderate Weight, Moderate to High Repetition

To maintain an emphasis on strict technique, stick with a weight that’s challenging for no fewer than 8-10 reps — if you go much heavier than that, you’re likely to compromise form to move the weight. Generally, training the renegade row with two or three sets of 12 to 20 reps can deliver a major stimulus for conditioning and muscular stimulation.

Movement Quality

One unique way to incorporate the renegade row at the start of your workout is with a quick circuit, pairing the exercise with two or three core-focused bodyweight movements. Perform three to five sets of the entire sequence, with no rest between each exercise and 30 to 60 seconds rest between each circuit.

Renegade Row — 10 reps
Deadbug — 10 reps
Side Plank — 30 seconds per side
Medicine Ball Throw — 10 reps

Core Finisher

You can also end your training session with a finisher that features the renegade row and emphasizes the abs. Repeat the series for as many rounds as possible within five minutes.

Renegade Row — 10 reps
Leg Raise — 10 reps
Sit-Up — 10 reps
Hollow Hold — 20 seconds

Renegade Row Variations

The renegade row can be pretty complete on its own, but there are a few variations that can take it even further. By adding the right movements to the basic renegade row, you can get more muscle recruitment and a bigger overall training stimulus.

Renegade Row Push-Up

One of the most challenging renegade row variations involves adding a push-up between each row. Special consideration needs to be taken here because now you need to be highly competent at three different exercises (the plank, dumbbell row, and push-up), so it’s definitely not a beginners-level movement.

This variation works very well as part of a circuit with two or three other exercises, such as mountain climbers and the dumbbell deadlift, where the renegade row could be performed with lower reps but repeated for more total sets.

Renegade Row Burpee

The burpee itself has a strong “love it or hate it” reputation with many lifters, but it can flow smoothly at the end of a renegade row because the plank also the bottom position of a burpee.

Transitioning from the renegade row to the burpee can either be done with a quick and seamless transition, for a high intensity conditioning effect, or you can briefly pause in the plank position after the second row before jumping your feet in. This can help prevent form breakdown.

FAQs

Can you build strength with the renegade row?

Yes, you can build a degree of strength, but it’s technically relative strength rather than absolute strength. Meaning, it will get you generally stronger overall, but not necessarily closer to doing barbell rows with 300 pounds.
Similar to doing air squats compared to barbell squats, you will see some improvements in strength and work capacity (conditioning), but those improvements will be relative to the load and intensity you can use during the exercise. With the renegade row, load and intensity are limiting factors — you can’t train with heavy weights and you can’t safely reach muscular failure.
Regardless, you can definitely include the exercise in your routine and benefit from improved relative strength, but if getting super-strong is a priority, focus on improving absolute strength with heavy weights and low reps with exercises deadlifts, rows, and pull-ups.

My hands hurt while resting on the dumbbells. What can I do?

This is actually very common. The simplest solution is to place your hands on the floor, with the dumbbells just inside your wrists. Then, only pick the dumbbell up when performing the rowing portion of the rep. Each repetition will take slightly longer and you might not be able to do as many reps, but it will still be an effective core exercise.

Be a Renegade

The renegade row is definitely not for beginning lifters because there are so many moving parts. Once you’re mastered form on the component exercises like the plank, dumbbell row, and even push-ups, then you’re ready to add this full-body exercise to your program and start building rock-solid stability and off-the-charts conditioning.

References

Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D.deC., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
McGill, Stuart PhD. Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal 32(3):p 33-46, June 2010. | DOI: 10.1519/SSC.0b013e3181df4521

Featured Image: MDV Edwards / Shutterstock

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November 19, 2022

How to Do the Dumbbell Deadlift for Size and Strength

Filed under: Fitness,Training — Tags: deadlift, exercise guide, Exercise Guides, leg workout, train, training — admin @ 5:34 am

The barbell deadlift is the king of the jungle when it comes to pulling exercises. It’s a primary movement with the potential to move the most weight. Plus, it’s a competition lift in powerlifting, along with the back squat and bench press. The classic deadlift will always be popular.

But if you’re looking for a deadlift variation that’s easier on the spine, builds muscle in your upper and lower body, improves posture, and helps to boost your barbell deadlift, trade the bar for a pair of dumbbells.

two people in gym doing dumbbell deadlift — Credit: MDV Edwards / Shutterstock

The dumbbell deadlift is an overlooked exercise that can increase muscle and strength while providing less compressive load on your spine. It allows you to train the same movement pattern with reduced lower back strain compared to the barbell exercise.

Here’s a closer look at the dumbbell deadlift including how and why it’s done, what not to do, programming tips, and more. mistakes to avoid. It’s time to be reminded why “the deadlift” is not all about the barbell.

How to Do the Dumbbell Deadlift

Here’s a step-by-step guide for performing the dumbbell deadlift with safe and effective technique. This movement is performed “suitcase-style” with a pair of dumbbells by your sides.

Step 1 — Nail the Setup

person in gym holding two dumbbells — Credit: MDV Edwards / Shutterstock

Stand up straight with a dumbbell in each hand, facing your hips with your arms down by your sides. Pull your shoulders down away from your ears, puff your chest up, and firmly grip the weights. Begin with your legs straight but not fully locked out and grip the floor with your feet to create tension in your glutes.

Form Tip: Starting this exercise with good posture is vital. Pinch your shoulder blades together to open your chest and create a neutral spine. Stand “tall” looking straight ahead.

Step 2 — Control the Descent

person in gym doing dumbbell leg exercise — Credit: MDV Edwards / Shutterstock

Push your glutes toward the wall behind you and hinge at your hips. Keep your arms straight and allow the weights to “slide” alongside your legs. Keep your shoulders back and down — don’t allow the weights to pull your arms out of position.

Focus on feeling your hamstrings stretch as you lower the weights. As the weights approach your knees, bend your legs to reach a lower position. Don’t force your way to the bottom or sacrifice form, but if you can touch the weights to the ground without losing your posture, that’s an excellent goal.

Form Tip: The barbell deadlift has no significant eccentric contraction (lowering phase), but the dumbbell deadlift is all about the eccentric. Feeling tension in your hamstrings is critical because, if you are not, it means the movement isn’t coming from the target muscles.

Step 3 — Pull and Lockout

long-haired person in gym doing deadlift with dumbbells — Credit: Undrey / Shutterstock

Push your feet through the floor to reverse the movement. Drive your hips forward and keep your shoulders pulled back to “un-hinge.” Ensure you finish at the top by squeezing your glutes, not your lower back. The dumbbells should remain near the sides of your legs throughout the repetition.

Form Tip: When returning upright, avoid simply “standing up” like a squat. Imagine squeezing your armpits together to ensure a neutral spine and to prevent your hips from shooting up too quickly.

Dumbbell Deadlift Mistakes to Avoid

The main thing to remember with the dumbbell deadlift is performing a hinge, not a squat. This requires using your glutes and hamstrings as intended, and keeping your body in the proper position. Lifting out of position creates most problems.

Squatting the Weight

There is nothing “wrong” with doing a dumbbell squat, unless you actually intended to do a dumbbell deadlift and performed a squat accidentally. You end up changing the exercise focus and not achieving your goal.

long-haired person in gym squatting with dumbbells — Credit: lunamarina / Shutterstock

Some lifters tend to move the weight by squatting with a deep knee bend and an upright torso. Instead, you should be hinging at the hips and getting your torso nearly parallel to the ground while keeping their knees only slightly bent. When the dumbbell deadlift is performed correctly, it’s a glute and hamstring exercise. When it’s performed incorrectly, with a squat, it becomes an exercise for the quadriceps.

Avoid it: Pay attention to the muscles you feel stretching and contracting during each repetition. Your hamstrings and glutes should be doing much more work than the quads on the front of your thighs. Performing this exercise sideways to a mirror, or recording a video of your training, may also help you determine whether you’re squatting and not hinging.

Losing Tension

Maintaining muscular tension is the key with most strength exercises, and the dumbbell deadlift is no different. Keeping your upper back engaged, maintaining a neutral spine, and feeling your feet screwed into the floor are keys to a properly performed dumbbell deadlift.

muscular person in gym doing dumbbell back exercise — Credit: MDV Edwards / Shutterstock

As you lower and lift the weight, the entire back side of your body should feel tense — from your feet up through your hamstrings and glutes, to your abs, lower back, and shoulders.

Avoid it: Squeeze your arms to your sides, like you’re bringing your armpits together through your body. This will engage your upper back and lats, which helps to keep your upper body in a strong position. Trying to grip the floor with your feet, even when you’re wearing shoes, will also help to provide a stable base with good total-body position.

How to Progress the Dumbbell Deadlift

The key to the dumbbell deadlift and most other strength exercises is adding more muscle-building tension and providing progressive overload (gradually challenging yourself by doing more work). Here are a few ways to progress other than adding weight or doing extra reps.

Bodyweight Hip Hinge

If you have yet to master the hinge movement, go back to bodyweight training before adding the dumbbell deadlift. Using a wall as a reference point is a good way to learn how to lead with your hips.

This simple-looking drill will help teach your body the difference between a true hinge movement and a squat. Focus on pushing your hips back and keeping your hands sliding along your legs while keeping your spine stiff.

Tempo Dumbbell Deadlift

Every repetition of an exercise has four components: the eccentric or lowering portion, the stretched position, the concentric or lifting portion, and the lockout. Manipulating how long each component takes is called tempo lifting, and it can be an effective training method when the dumbbells at your gym only go so high.

For example, perform a dumbbell deadlift with a 4-3-3-1 tempo. You take four seconds to lower the weight, hold the bottom position for a three-second pause, take three seconds to stand upright, and pause for one second. This puts your glutes and hamstrings through a longer time under tension which can increase muscle growth. (1)

Single-Arm Suitcase Deadlift

Holding the weight in one hand does two things. First, you must train each side independently, which means more opportunities to strengthen any imbalances between sides and, hopefully, add more overall muscle and strength.

Second, you add an anti-rotation, anti-lateral flexion component to the exercise because the single-sided load with try to pull, rotate, and shift your core toward the weight. Resisting this pull and maintaining a stable torso can improve core stability and strength.

B-Stance Dumbbell Deadlift

Single-leg deadlifts are challenging because you must have great balance to perform them well. Enter the B-stance dumbbell deadlift, which helps your stability and balance while still putting more focus on the front working leg.

This modified stance delivers all the benefits of a single-leg deadlift without having to worry about losing your balance. Focusing the work on each leg separately will also help to address any strength or muscle discrepancies between sides.

Benefits of the Dumbbell Deadlift

The dumbbell deadlift can deliver some big benefits when the exercise is performed as a consistent part of your training program. Here are some reasons to grab the dumbbells instead of the barbell.

Better Hinge Technique

The dumbbell deadlift helps develop the hinge technique using relatively lighter weights because some lifters struggle to maintain a neutral spine once the load gets heavy. Dumbbell deadlifts can make you more aware of any form deviations, like when the dumbbells’ path may change.

The dumbbells act independently as opposed to the barbell deadlift, which keeps you more aware of your body’s position throughout the lift. This develops better total-body awareness and control.

Increased Upper Back Engagement

The dumbbell deadlift requires rock-solid upper back strength because the dumbbells can swing and cause you to lose position. Locking in your upper back and shoulder muscles can prevent this.

The dumbbell position, with a neutral-grip alongside your legs, can make you aware of your shoulder and back position compared to a barbell. Ultimately, this leads to a stronger back and better, safer deadlift technique.

Better Grip Strength

Performing dumbbell deadlifts, especially for higher reps, can deliver gains in grip strength. Your grip strength is challenged by holding onto individual dumbbells, rather than so your stronger hand can’t pick up the slack to perform each rep.

Decreased Joint Strain

Holding dumbbells with a neutral-grip at your sides, instead of holding a barbell with a palm-down grip in front of your body, puts your shoulders and upper body in a more stabilized position.

This decreases the strain on your lower back by reducing the compression and shearing forces. This is a similar benefit of the trap bar deadlift, but can be accomplished much easier with dumbbells since not all gyms provide a trap bar.

Muscles Worked by the Dumbbell Deadlift

There is almost no a muscle untouched when performing the deadlift movement, but there are a few primary muscles emphasized with the dumbbell deadlift in particular.

Hamstrings

The hamstrings assist your glutes with hip extension (straightening your legs and standing up straight) during the lifting and lockout portion of the dumbbell deadlift, and their eccentric strength allows you to control the weight’s descent. Feeling your hamstrings stretch and contract is the exact feedback needed to know you are performing the exercise correctly.

Glutes

Your glutes are primarily responsible for extending your hips during the deadlift, bringing your lower body straight in-line with your upper body. They significantly engage and contract during in the upper portion of the movement, as you approach a complete lockout.

The glutes work together with the hamstrings, and the upper and lower back, to ensure good hip hinge technique. Driving your hips back and “pushing” them through are important steps for activating the glutes.

Upper Back

Your upper back — which includes the rhomboids, trapezius, and parts of the latissimus dorsi, among other smaller muscles — is trained almost as a single unit while performing the dumbbell deadlift.

The primary function of the upper back is to keep a safe and strong neutral spine by maintaining a stable thoracic position. The upper back also helps to control your shoulder blades and keeps them pulled back when controlling the weight.

Lower Back

The erector spinae, a.k.a. “the lower back,” is actually a long column of muscles along the full length of your back. This powerful muscles works together with your glutes, hamstrings, and upper back for strength and stability during the dumbbell deadlift.

The lower back muscles’ primary responsibility is stabilizing your spine, supporting torso, and resisting spinal flexion (bending) under load. If you deadlift with a rounded back, you limit the strength and stability of these important muscles and expose them to significant (and potentially dangerous) direct stress.

How to Program the Dumbbell Deadlift

How you program the dumbbell deadlift depends on your actual goal. Below are some goal-specific set and rep schemes to incorporate the movement into your training program.

To Improve Hinge Technique and Deadlift Form

When you want to improve your deadlift form, it pays to spend more time drilling the hinge position. With its reduced load compared to the barbell, the dumbbell deadlift is helpful for beginners looking to improve general technique and strength the movement-related muscles. Perform three to five sets of six to 10 repetitions, using a controlled eccentric and focusing on good posture.

For Hypertrophy

Because it’s not well-suited to moving hundreds of pounds, the dumbbell deadlift is best used to build muscle size. This exercise can be performed for more reps and, potentially, through a longer range of motion than a barbell because the diameter of the dumbbells is smaller than barbell weight plates.

Increased training volume and a greater range of motion leads to more time under tension for hypertrophy gains. Start by performing three to four sets of eight to 16 reps, using a moderate-to-heavy weight and taking each set close to technical failure — the point at which you can’t perform another rep with good form, as opposed to muscular failure when the target muscles cannot control the weight.

For Muscular Endurance

To improve muscular endurance in the legs, back, and core, training in the higher rep ranges for fewer sets and shorter rest periods is the name of the game. Two to three sets of 15-20 repetitions with less than one minute between sets will have you feeling the burn.

Dumbbell Deadlift Variations

Adding variety to your training keeps you more engaged, reduces the likelihood of picking up an overuse injury, and gives you ways to progress when you can no longer increase the load. These three variations of the dumbbell deadlift will keep you guessing and progressing.

Single-Leg Dumbbell Deadlift

The single-leg dumbbell deadlift is one of the more challenging leg exercises, requiring total-body strength, stability, and coordination. If, or when, you can perform these with good form, you can end up with performance benefits ranging from addressed muscle imbalances, better balance, and improved glute hypertrophy. (2)

You may need to work on B-stance dumbbell deadlifts, explained above, as an intermediary step toward this difficult exercises. The time and effort is well worth it.

Dumbbell Sumo Deadlift

The dumbbell sumo deadlift is a wide-stance deadlift that focuses a little more on your quadriceps, along with your glutes and hamstrings, and without as much lower back stress because you are not as bent-over or hinged forward compared to other deadlifts.

The movement can be performed with a dumbbell in each hand or holding a single dumbbell with both hands.

Dumbbell Stiff-Legged Deadlift

The dumbbell stiff-leg deadlift minimizes knee flexion and focuses almost entirely on hip flexion to put the hamstring and glutes under a little more tension. This is an ideal exercise for lifters looking to emphasize the back halves of their legs.

This simple variation is also effective for lifters who have “outgrown” the dumbbell deadlift in terms of potential load but want to keep progressing.

FAQs

Can I hold the dumbbells in front, like a barbell, instead of at my sides?

This is a matter of personal preference, as both grips offer different benefits. Holding the dumbbells at your front, like a conventional barbell deadlift, forces you to stay over the load longer while minimizing knee flexion. But this is tougher on your grip and it works your core and lower back a bit more.
With the dumbbells by your sides, your upper back position is more neutral, allowing you to train the lats differently. Plus, holding the dumbbells with a neutral grip is a stronger mechanical position and may allow you to eke out a few more reps before forearm fatigue.

Do the dumbbells need to reach the ground on every rep?

There is no hard and fast rule for depth. Range of motion depends on your hip mobility, the range with which you can maintain muscle control, and your general level of workout experience.
If your goal is hypertrophy, try to get as low as you can control without sacrificing form. This will increase the time under tension on the muscles. If your priority is building strength, use an effective range of motion that balances moving the most weight with the longest range of motion possible.

References

Burd, N. A., et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of Physiology, 590(Pt 2), 351-362. https://doi.org/10.1113/jphysiol.2011.221200
Diamant, W., Geisler, S., Havers, T., & Knicker, A. (2021). Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes – An Empirical Analysis. International journal of exercise science, 14(1), 187–201.

Featured Image: YAKOBCHUK VIACHESLAV / Shutterstock

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November 11, 2022

How to Do the Straight-Arm Pushdown for a Wider Back

Filed under: Fitness,Training — Tags: back workout, exercise guide, Exercise Guides, lats, straight arm pushdown, train, training — admin @ 4:37 pm

Exercises like the chin-up and the deadlift are seen as the kings of back-builders by many lifters, but they are only the meat and potatoes. You have to add some seasoning if you want the best final product, and the extra flavor (and extra results) will come from your exercise choices.

The problem is that compound (multi-joint or “polyarticular”) exercises like chins, deadlifts, and rows not only train the large lat muscle of your back, but also many other muscles in your whole body. The lats are a notoriously hard to target body part, and these big lifts have the risk of shifting the work to other supporting muscles.

muscular person doing chin-ups outdoors — Credit: Iryna Inshyna / Shutterstock

The straight-arm pushdown, sometimes called a stiff-arm pushdown or pulldown, is one the most effective movements to work just the lats because it is an isolation (single-joint) exercise. This allows you to really focus on the target body part with minimal assistance from other muscles.

Adding this exercise might just be the key to unlock new growth and a better mind-muscle connection. Here’s why and how to add it to your training plan.

How to Do the Straight-Arm Pushdown

As a single-joint exercise, the straight-arm pushdown is a fairly straightforward to perform. These types of movements typically require less coordination and technique than multi-joint exercises, but you still need to use proper form if you want the best results.

Step 1 — Set up at the Cable Station

Person in gym doing cable machine exercise. — Credit: ANRproduction / Shutterstock

Set a cable pulley at the maximum height so that you can enjoy a full range of motion, and attach a straight or EZ-curl bar.

Grab the bar using a palms-down, shoulder-width grip, and fully extend your arms toward the pulley. Step back until the weight starts floating off the stack and you feel tension pulling you toward it. Lean forward at the waist and slightly bend your knees to adopt a stable position from which to pull. Your hands should be slightly above shoulder-height.

Form tip: Keep your shoulders down and your chest puffed up. This will diminish the stress on your shoulders and reduce interference from non-target muscles like your shoulders or traps.

Step 2 — Pull the Weight Down

Person in gym doing cable back exercise. — Credit: ANRproduction / Shutterstock

Exhale and squeeze your lats as much as you can while driving the bar down towards your thighs. Keep your arms straight or slightly-bent for the duration of the lift. Nothing should move but your arms. Keep your wrists neutral, don’t allow them to curl down or bend back.

Form tip: Imagine you have an orange under each of your armpits and you’re squeezing them for their juice. This will help you recruit your back more and shift focus away from your arms.

Step 3 — Control the Stretch

Person in gym doing back exercise with cable machine. — Credit: ANRproduction / Shutterstock

When the bar is nearly touching your legs, slowly reverse the motion and let your arms come up. Keep your torso still and don’t stand up straight at the weight comes up. Once you’re at the top of the range of motion and your back is fully stretched, repeat for the desired amount of reps.

Form tip: If you feel your arms overpowering your lats, and your triceps or shoulders fatigue before your back muscles, use a “false grip” by placing your thumb on top of the bar next to your fingers. This will reduce arm involvement.

Straight-Arm Pushdown Mistakes to Avoid

The straight-arm pushdown requires focus to reap all the benefits. You have to nail the technique if you want to progress safely, and that means avoiding these common mistakes.

Swinging the Weight

Ego should never have a place in the gym, especially not when doing an isolation movement. If you start using body English to move more weight, you’ll end up working your hips, abs, and arms more than your back. If you want to move more weight and use as many muscles as possible, then skip the straight-arm pushdowns and do some barbell rows.

muscular person in gym doing cable exercise — Credit: martvisionlk / Shutterstock

Moreover, using momentum will put more stress on your connective tissue and joints, possibly causing injuries. (1)

Avoid it: Only your arms should move during the exercise, and they should only move at the shoulder, not the elbow. If you have to move anything else, it’s either because you used too much weight or that your initial set up (stance and body position) wasn’t stable enough. Reduce the weight, bend your knees a bit more, and widen your stance to lower your center of gravity and increase stability.

Using Your Arms

You might not expect it, but the long head of your triceps (posterior muscle of the arm) will assist your back during this exercise because it’s partially responsible for moving your arm at the shoulder joint. However, it should remain a lat-focused exercise.

person in gym bent forward holding handle attached to cable — Credit: Vladimir Sukhachev / Shutterstock

If you bend and extend your arms during the exercise, you’ll turn the exercise from a straight-arm pushdown into a wrongly-performed triceps pushdown, resulting in less muscle gains for each body part.

Avoid it: Don’t let your arms bend. Remember that it’s called a “straight-arm” movement and maintain the same elbow angle during the duration of the lift. To further reduce arm involvement, use a false grip by moving your thumbs on top of the bar near your fingers.

Going Too Heavy

Yes, there’s a recurring theme in this mistake session: do not chase weight. Keep the heavy weights and maximal efforts for the big compound exercises. If you use too much weight, you can end up compensating with other muscles and you’ll stop feeling the intended muscles, leading to less muscle growth. (2)

person wearing red tank top performing cable triceps exercise — Credit: vladee / Shutterstock

Avoid it: When you perform the exercise, if you stop feeling tension in your lats, it’s likely because other muscles have taken over. Reduce the weight immediately and double-check your stance, torso position, and arm angle.

How to Progress the Straight-Arm Pushdown

The cable station used for straight-arm pushdowns usually allows you to use very light or heavy weights, but that’s not always the case. Some pulleys have limited weights or other issues that affect your performance. In those cases, you can use progressions to either make the exercise easier or harder.

Resistance Band Straight-Arm Pushdown

Bands are versatile and easy to use. Strap a resistance band to a sturdy object at roughly head-height and perform the exercise as you would with a cable pulley. The band resistance starts very low and can be adjusted by standing closer or farther from the anchor point, which is perfect if you don’t yet feel confident enough to tackle more challenging resistance.

One benefit of bands is that the resistance curve increases during the range of motion — as the band is stretched, it becomes more challenging — which can be beneficial for you to feel your lats working. This is also a great variation if you don’t have access to a cable station.

Slow Tempo Straight-Arm Pulldown

Whether you can’t put more weight on the station or you just have trouble feeling the correct muscles working during this exercise, you can use a slower tempo (lifting and lower speed) to make to movement more challenging with lighter weights.

One great way to do this is by taking three to five seconds on the concentric phase (when you lift the weight) and three to five seconds for the eccentric (when you reverse the motion). This will make the exercise tremendously harder, increase the time under tension, and improve your mind-muscle connection as well.

Banded Dumbbell Pullover

If you’re an experienced lifter who already mastered the dumbbell pullover, which is itself a free-weight variation of the straight-arm pushdown, then you can take things to the next level. This is one of the most intense lat isolation exercises.

The problem with the basic dumbbell pullover is that there is little-to-no resistance at the top of the movement due to gravity’s limited effect on the weight. Strapping a band around the dumbbell, with an anchor point far behind your head, results in a continuous curve of resistance with a deep stretch and a hard peak contraction, resulting in a greater stimulus for muscle growth. (3)

Benefits of the Straight-Arm Pushdown

The straight-arm pulldown is very unique among back exercises because it allows you to zero-in on your lats without much fatigue or involvement from other back muscles.

Muscle Growth

Single-joint exercises are ideal for hypertrophy (muscle growth) because their purpose is to isolate a target muscle as much as possible. Isolation movement aren’t as effective for building strength because they weight used is limited, but if when it comes to talking strictly about muscle growth, they can be just as efficient as multi-joint exercises. (4)

Isolate Your Lats

If you’re a physique enthusiast and your lats are a weak point, the straight-arm pushdown is a perfect fix to bring them up to par. The fact that the straight-arm pushdown isolates the lats means you can really focus on them and correct any imbalances. You don’t have the risk of having your biceps, shoulders, or other back muscles taking over the movement.

The exercise also generates relatively less fatigue and is easier to perform than a multi-joint back exercise, meaning you could train it more often than other movements. The high-tension exercise is also better at increasing mind-muscle connection in your lats, something many lifters struggle with, but it can result in more muscle growth.

Muscles Worked by the Straight-Arm Pushdown

The straight-arm pushdown might be an isolation exercise, but the truth is that you can never isolate a single muscle. Let’s see what it trains.

Latissimus Dorsi

The lats are the biggest back muscle, giving it all its width. It goes from your hip bone to your humerus (arm bone) and attaches to your spine. This muscle has many functions including extending or flexing your torso, and moving or rotating the shoulder.

During the straight-arm pushdown, the lats are recruited when bringing your arms down toward your body’s midline. The straight-arm pushdown is one of the few back exercises that can perform this movement with limited involvement from the biceps.

Teres Major

This upper-back muscle goes from the humerus to the scapula, and it assists the lats in almost every function. The teres is heavily recruited during the straight-arm pushdown to stabilize your shoulder blades as your shoulders rotate and move through the range of motion..

Triceps Brachii

Even though the straight-arm pushdown primarily targets the back muscles, you’ll most likely feel your triceps burn during the exercise because they’re being worked statically, to maintain the straight-arm position. This posterior arm muscle consists of three heads (the long, lateral, and medial heads).

The long head, in particular, goes from the elbow to the scapula (shoulder blade) and it assists in moving your in toward your body’s midline, similar to the lats.

How to Program the Straight-Arm Pushdown

The straight-arm pushdown is ideally used for hypertrophy. In that regard, you should use repetition schemes conducive to muscle growth.

Moderate Weight, Moderate Repetition

This time-tested approach is the go-to for most bodybuilders. Three to four sets of eight to 12 repetitions will provide ample muscle tension and stimulus for optimal growth. This is a staple approach for a well-rounded back workout.

Low Weight, High Repetition

You can also use longer duration sets as a “finisher” for a serious burn and to practice technique. Two to three sets of 15 to 20 repetitions at the end of a session will encourage muscle growth as well, but will provide a different feeling from relatively heavier and lower rep training. Be sure to keep good posture and avoid swinging the weights as the reps get higher.

Straight-Arm Pushdown Variations

Once you’ve mastered the standard movement, you can try these variations to provide the same benefits to your body while creating a different stimulus. While these exercises are similar, the technique and movement differences will allow you to progress even further. (5)

Kneeling Straight-Arm Pushdown

This variation can be an excellent addition if you’re a taller lifter because it lets you use a full range of motion without worrying about the weight stack hitting the top of the pulley.

The kneeling position also provides more core and stability work because it’s harder to maintain and stabilize your balance. This increased core activation can be transferable to other exercises like the pull-up or general sports activities.

Dumbbell Pullover

This old school exercise is a favorite among classic bodybuilders. You only need a dumbbell and a bench, which is invaluable when you train during peak hours in a busy gym. You can either lie fully flat on a bench, or across it resting only your upper back on the bench which will increase the difficulty, thoracic (upper back) stretching, and core recruitment of the exercise.

The dumbbell pullover is also interesting because it changes the curve of resistance of the exercise — it emphasizes the lengthened contraction and the stretch of the muscle, but there’s almost no tension at the top. This can provide a completely novel stimulus which may trigger more growth.

Bent-Arm Barbell Pullover

This exercise is as old school as its dumbbell cousin and it follows the same general principles but this time, you’re using a barbell which changes your hand position and grip width.

The other key difference is that you’re not keeping your arms straight, but bent at around 90-degrees. The angle is maintained for the entire lift. This helps to put the lats into a nice, deep stretch. A few sets of practice and you’ll be able to appreciate the unique feeling of this classic movement.

Frequently Asked Questions

How wide should my grip be to target the lats?

The standard grip with a straight-arm pushdown is around shoulder-width, but it’s more a question of comfort. Some lifters feel more natural pulling with a much wider grip, holding a lat pulldown bar attachment well-beyond shoulder-width. Other lifters use a rope handle and keep their hands almost touching each other during the exercise.
Use the grip width that allows you to feel the target muscles contract and stretch without causing any shoulder discomfort and without interference from other body parts. The most important part of the movement is maintaining a straight-arm position, not bending your arms throughout the lift.

When should I do the straight-arm pushdown in a workout?

Isolation exercises are often best performed later in a workout, especially when there is a significant stretch involved in the exercise, like the top position of the straight-arm pushdown. This helps to make sure your joints and muscles are fully warmed up to safely utilize the full range of motion.
You should do your heavier compound exercises, like rows or pull-ups, earliest in the workout when you’re fresh and can move the most weight, then finish the target muscle with the straight-arms pushdown at the end of the session.
However, you could sometimes use the this movement earlier in the session if you have trouble feeling your lats. Isolation exercises are great for “pre-exhausting” individual muscles and developing the mind-muscle connection.

Push Yourself to the Next Level

The straight-arm pushdown can help you define and reinforce your back whether you’re a beginner or an experienced lifter. If you’re looking to step up your back game, fill your shirts, and get stronger, it’s time to appreciate this rare isolation exercise.

References

Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010 Jan;44(1):56-63. doi: 10.1136/bjsm.2009.068098. Epub 2009 Nov 27. PMID: 19945973; PMCID: PMC3483033.
Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.
Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research: October 2010 – Volume 24 – Issue 10 – p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3
Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015 Jun;6(2):e24057. doi: 10.5812/asjsm.24057. Epub 2015 Jun 22. PMID: 26446291; PMCID: PMC4592763.
Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.

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