Weird Exercise for Massive Tri’s

While the barbell or dumbbell pullover is an excellent stretch-position move for the lats in Positions-of-Flexion mass training, it’s also one of the best exercises for the long head of the triceps. That’s the portion that really fills out the back of the upper arm and gives it that eye-popping sweep when it’s down by your side or up flexing your peak.

That makes the pullover perfect for our direct/indirect-style training, where you want to get some residual lat work on arm day. You could use undergrip pulldowns for biceps for even more indirect lat work.

We’ve noticed other bodybuilders using pullovers for triceps as well. Drug-free IFBB pro Dave Goodin uses the Nautilus pullover machine in his triceps workout. That may be even better than the free-weight version because you engage the long head from the stretch position, when your arms are up by your head, all the way down to a complete contraction. Dave said it’s helped pack new size on his tri’s, and we get back-of-the-arm soreness after almost every workout that includes some type of pullover.

—Steve Holman and Jonathan Lawson
www.X-Rep.com