FST-7 Tip: Dumbbell Lat Pull Over

Nov 1, 2023

By Nutrition Monsters

If you dream of an impressive, broad back and that coveted V-shape, then the dumbbell lat pullover should definitely not be missing from your training schedule. Although many athletes mistakenly see this exercise purely as a chest exercise, biomechanically it is one of the most powerful isolation exercises for the latissimus dorsi (latissimus dorsi). Because the pullover puts your lats in an extreme stretch position at the start of the movement, this exercise fits perfectly with the philosophy of the FST-7 (Fascia Stretch Training) system.

The 24-time Olympia-winning coach Hany Rambod advises performing the dumbbell lat pullover with utmost precision. Lie perpendicular on a fitness bench with only your upper back and shoulders on the cushion, and let your hips drop slightly to increase the stretch on your lats. Bring the dumbbell backward in a controlled arc until you feel a deep, intense stretch in your back muscles. Then pull the weight back up with your elbows, stopping once the dumbbell is above your face. If you go further forward, you relieve the tension on your back and shift the load to your chest and triceps.

Pro tip from the Pro Creator: The extreme stretch at the lowest point of the pullover stretches the stiff muscle fascia from the inside out. To maximize this growth stimulus and hydrate your muscle cells, proper nutrition around your training is essential:

Maximize cell volume: Take a dose of Evogen EVP AQ 30 minutes before your back workout. This liquid glycerol supplement ensures brutal hyperhydration, making much more blood volume available to be pushed into the deep stretch in the lats.
Prevent strength loss and breakdown: Drink Evogen Amino KEM during your workout. This provides your muscles with all 9 essential amino acids (EAAs) and electrolytes to immediately inhibit muscle breakdown during those heavy stretch positions.
Immediate muscle building after your workout: Feed the micro-tears in your back muscles immediately after the last set with a scoop of Evogen IsoJect whey isolate for lightning-fast muscle recovery.

Related reading

FST-7 Guideline: When should you increase the weight?
FST-7 Triceps Tip: Build massive arms with the perfect extension technique
The secret behind a 3D muscle pump without carbohydrates: Why glycerol is essential during cutting

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FAQ

How does Evogen EVP AQ specifically help with training the lats in the stretched position?

When a muscle is stretched to its maximum under mechanical tension, optimal cell hydration is crucial to prevent muscle tears and stimulate growth. The liquid glycerol in Evogen EVP AQ forces extra water and blood into the muscle cells of your lats. This makes the muscle fibers thicker and more elastic, resulting in a bigger pump and a more effective stretch.

Can I also use the dumbbell pullover for the final 7 pump sets?

Yes, as long as you choose a weight that you can fully control. Because the muscle is placed in a vulnerable stretched position, you absolutely must not cheat with momentum during the 7 sets. Keep the rest time strictly at 30 seconds and focus on a burning pump. When fatigue sets in, immediately choose a lighter dumbbell to maintain the Range of Motion.

How do I prevent my triceps from taking over during the pullover?

The triceps (especially the long head) assist in this movement. To prevent them from taking over, you need to keep your elbows fixed at a slight bend throughout the entire set. Do not straighten your arms while pulling up, as that turns it into a triceps exercise. Remember that your hands are just hooks and that you pull from your armpits.

Why is the pullover such a unique exercise within the FST-7 system?

The FST-7 system is all about stretching the muscle fascia. Most back exercises (such as rows) primarily load the muscle in the contracted (shortened) position. The dumbbell lat pullover, on the other hand, provides the greatest mechanical tension precisely when the lats are maximally extended and stretched. This makes it the ultimate exercise for fascia stretching.

Should I train the dumbbell pullover on my back or my chest?

The dumbbell pullover primarily trains both muscle groups, but your physiological execution can strongly shift the emphasis. When you focus on bringing your arms backward and pulling the weight straight up from your elbows (shoulder extension), you isolate the lats (back). If you keep your arms shorter and squeeze your hands together, the activation shifts to the chest muscles.

FST-7 Tip: Dumbbell Lat Pull Over

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