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  #1  
Old 09-07-2011
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Default Flat bench dumbell pullovers

I tend to find that it doesnt really hit my lats. Should my arms be bent or straight ?
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  #2  
Old 09-07-2011
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i find this too paddy. i dunno what i was doing wrong never felt the stretch no matter what i tried
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  #3  
Old 09-08-2011
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I would say to keep a slight bend in the arms to avoid hyper-extension...

I've always felt a stretch in the lats but included it as a chest exercise as I feel like I'm recruiting the pecs more. My $.02
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Old 09-13-2011
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Bump for Nark.
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  #5  
Old 09-14-2011
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I do manage to get lat recruitment from this lift whether I'm using a straight arm, or a bent arm... but, then again, I've trained for years with the emphasis on making a connection with my muscles... so getting that contraction is a given. That being said, I find that using a decline (as opposed to a flat bench) forces my lats to contract automatically. Also, I find it useful to keep the arms slightly bent tru-out (instead of bending and straightening them like so many do... which turns it into a tricep extension, instead of a pullover).

Also, I like to flare my elbows out slightly... and really emphasize the pulling action from the elbows. So instead of thinking about (and looking at) the dumbbell... I worry about my elbows, and pulling them into my sides/ribcage.

When my elbows are pulled all the way in, my lats are fully contracted.. and my chest is pushed up in the air...thereby giving me a more intense contraction.

When I do pullovers (for back) on a flat surface, I tend to use a barbell (ez curl bar actually) and lie on the floor. Much more lat specific than using a dumbbell I find.
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  #6  
Old 09-15-2011
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I usually don't feel them much in my lats when doing the set unless I go to 20+ reps, but I am sore in the lats the day after so I guess they get the job done
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Old 09-15-2011
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^^The thought of doing 'em for 20+ reps makes me nauseous
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Old 09-20-2011
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the pump one gets is awesome!
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Old 09-26-2011
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^^Sicko
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Old 06-25-2015
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I usually feel it in my lats. I also do it in a way to get some chest activation as well. I very slight bend in the elbows and a full stretch is how I do this.
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