Bodyweight Lat Exercise (THE HUMAN PULLOVER!)

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If you are training without equipment, finding a good bodyweight lat exercise can be difficult to pull off. This is because most good back exercises require things such as dumbbells or pullup bars. Not this one. This bodyweight back exercise makes a great addition to any home back workout and can be made easier or more difficult depending on your ability level.
To begin, it is helpful to look at the mechanics of the dumbbell equivalent of this exercise, the dumbbell pullover. Here you can see that the arms will move on a fixed torso. With the dumbbell positioned over your chest, you move it back over your head and keep your trunk and torso in place on the bench or on the ground as I demonstrate in the clip.
The shoulder joint is moving from flexion into extension and adduction. Of course, the shoulder never gets into true extension behind the torso, but it is the act of extension from a flexed position combined with the adduction that activates the lats.
Understanding relative motion, we can flip this around and instead of doing this exercise with our arms as the moving part and the body fixed to the floor, we can keep the arms fixed and move the body instead. To set up for this you want to get your body in position to do a dragon flag. Now whether or not you can do a dragon flag is irrelevant to your ability to do this human pullover exercise for your lats.
In fact, if you don’t have the core strength necessary you can simply bend your knees and lift your butt off the ground instead of having to lift both your butt and the weight of your legs. The key either way is that the lats will initiate the lift off and not the abs or hips. Start by anchoring your arms against something heavy enough so as not to move. If you are performing this at home you can hold onto either a banister, piece of furniture or something equally sturdy. If you are doing this bodyweight lat exercise in a gym you can use a piece of equipment like I’m using.
Start by pushing your hands as hard as you possibly can into the fixed anchor point. This should elevate your torso off the ground and bring your hips closer to your shoulders. Essentially, you are extending and adducting your arms without having to move them. By moving the hips towards the arms you are still creating the relative motion and therefore engaging the lats heavily.
Extend your legs straight out if you are looking for an additional core challenge. By doing this, you are making the weight of the legs “heavier” and demanding that your abs do more of the work to hold them up at the top of the move. Remember however, this is a lat exercise and not meant to be a primary core exercise so don’t confuse the goal.
For a complete bodyweight workout program that uses no equipment at all to train your back, legs, chest, shoulders, and entire body, head to athleanx.com and get the complete ATHLEAN XERO program. Train like an athlete and get the day by day meal plans as well to help you get ripped and build muscle in just 6 weeks.
For more bodyweight back exercises and workouts for back without equipment, be sure to subscribe to our channel on youtube at / jdcav24

[@MagicMitch]

Crazy how he continually covers topics soon after I think about them myself!

[@jacobgonzalez1254]

ya its kinda weird to be honest😂

[@skskdbehsu]

I swear man it’s anytime I have a question or topic I need answered he’ll post it a few days later lmao

[@drbasil]

a menthal bond for sure

[@AngelA-sj8kr]

Dude does Randy Santel watch this dude too?

[@gorilaogorila835]

dont tell me you didnt know he reads minds? That's why says stuff to us that that he doesnt want to see us doing this and that. Cause hes really actually seeing us.

[@staceykersting705]

This is great! It's so adaptable for every fitness level. I'm a 67 yr old woman. I tried this with my 5 lb weights (jar candles...lol). I'd just done 40 counter top pushups and some tricep dips, but I did 15 of these and def' felt it targeting my lats. Subscribed. This is FANTASTIC! Just started all these exercises, so my reps are low, but they increase rapidly. I get hooked cuz of that.

[@peteri3815]

Jeff Cavalier's name can start replacing Chuck Norris' name in all those jokes. That's a compliment.

[@lamvunhu4945]

You're not authorized to make such statements

[@RamGhuman]

Jeff is my idol in life

[@nishant2279]

Ram Ghuman wasn't expecting to see you here

[@TheRandomBikers]

Why the fuck does everyone have a hard on for Zyzz? There's plenty more people on steroids that look way more impressive than he does.

[@seung-hyuncha1439]

because at the time he was unique.

[@commentconnoisseur1001]

Ram the scam.

[@aryaman1591]

then your goal must be too small

[@simondean8213]

Hey Jeff, I just to thank you for helping motivate me to workout, It's already making a difference in how I feel, and I really appreciate it

[@CounterIntelCS]

Can you make a video on workout days? What order of muscles groups should we do in order to cycle thru the whole body in 1 week? and how often should we rest

[@aphroditesaphrodisiac3272]

It actually depends. From what I know, different Athlean X programs may program the order differently. Even different phases within the same program may have muscle groups ordered differently. The most basic way should be: Push, Conditioning, Legs, Conditioning, Pull, Rest, Rest.

[@CounterIntelCS]

asdfasdf qewrqwer I was thinking more of a traditional way of working out, no paid programs, I don't even take supplements

[@aphroditesaphrodisiac3272]

Sry. What do you mean by traditional way?

[@aphroditesaphrodisiac3272]

Btw, I don't take supplements either. Too expensive otherwise I would. It doesn't really matter cause it's only meant to help you reach your goals faster, or to give you an extra edge if you're already in good shape.

[@CounterIntelCS]

asdfasdf qewrqwer one day I do chest or chest + triceps, other day I do back or back+ biceps, then legs, shoulders, like that? 4-5 exercises for each

[@EmericaXaciremE]

Jeff, I just wanted to say thank you for all the knowledge and motivation that you have brought to the channel. It has helped me immensely and even though I wanted to pursue physical therapy before I discovered the videos- you have done nothing but inspire me. I'm very excited to have been accepted and will be starting a DPT program this summer!

[@danielray4059]

I find these videos better than any other public information on working out and have helped me keep fit through lockdown

[@mariosimpson1983]

knowledge is power just want to say keep doing what you've been doing because I've been following you only for maybe 2-3 months and you've been very helpful and I incorporate a lot of the things you've been uploaded and it's very helpful and beneficial to me and my path to me and my walk to my first Physique Competition in April

[@Fascistbeast]

I can’t afford a gym membership Jeff? Let me explain the mechanics of each muscle group lol 👍 Important information as always thanks

[@user-hp6pj4sy3k]

We should all be very thankful for Jeff. I'd still probably be doing sub-maximal reps if I hadn't found this channel.

[@MONyxOthefgtxD]

Jeff you are the best thing that happened to this planet

[@praetorelite592]

Perfect work out I tried it's a very effective way to train lats. Thank you Jeff been watching your all vids for 3 weeks and I'm already seeing promised results.

[@ogechukwuonyekwere3873]

Diamond Edge Nice

[@phillewis5669]

hey Jeff. .. I'm 45 yrs old and I've started adapting your work outs... and I think they are great. I would like to have a complete work out routine to try of yours. thanks and I have recommended your videos to friends! they are awesome. thank you!

[@567Kriss]

Jeff, I wanna marry your Bicep... Not even your personality... JUST your big, beautiful, bicep

[@gustavofinkler1229]

no homo

[@gotohellmilo7077]

567Kriss your picture kills me

[@iam_spindel]

PonyByTheSea 😂😉😂😂😂😂😂 ur comment killed me

[@armindevilla8257]

*biceps or if there is more bicepses

[@andreashort310]

Ármin de Villa It's both, actually, but "biceps" is definitely more common.

[@scottrc5391]

This really isolates the lats well (no bicep contribution, unlike with pullups/chinups). The only issue I have is I feel a lot of pressure on my upper spine with this to the point of discomfort. I am wondering if I just have some inflexibility there contributing to this and if so, if it will get better with subsequent sessions.

[@lucfunicelli3009]

fast lower body dynamique streching under 10 minutes for squating deadlifting of other exercices, thanks Jeff this would help me out alot

[@BootyKing]

Good video bro. Catch you for a work out soon!

[@johncadams1781]

This was extremely helpful. I've incorporated body weight with some dumbell, and was amazed at how much soreness I had. Now on a really crappy day. I can provide myself with a very effective w/o. Thank you. Having a really shit right shoulder, full surgery behind ,I can lift decently again. I just can't thank you enough.

[@panazkkombat1027]

Great Video...I tried it and it def targets the lats...Thanks Jeff

[@videodobaguio]

26 armless people didn't like this video.

[@marcos_vipets]

FINALLY a lat exercise that makes me feel my lats and not other muscles! I don't have much experience working out so I find common lat exercises really difficult to do properly

[@Kdxxxxxx]

I jst feel it on my abs bro.....what am I doing wrong?

[@taekw445]

@@Kdxxxxxx think of driving your elbows down it’s that mind muscle connection

[@MercutioUK2006]

I suspect Jeff might actually be a genius.......all the variations, alternatives and explanations are continual revelations.

[@bobgoodnoe4583]

Awesome video. Could you, at some point, explain the differences between the triceps extensions; dumbbell extensions with elbows pointing to the ceiling, standing cable pulldowns, and dumbbell extensions where you're bent at the waist with upper arm parallel to the floor and extending the weight back? Explain which part of the triceps each exercise is hitting ... and such?

[@MrStrongBro]

This could also be a great exorcise to build up to front lever pull ups. I've been looking for a new lat exorcise. Thanks, Jeffery!

[@james8247]

Definitely going to give this a try on back day. Educational as always.

[@AlejandroCastilloRapper]

Perfect. There is no gym here and no pullable bar in sight. Thank you

[@andrewjames5365]

This is another one for my "to do" list. I train my abs 3 minutes a month. I should upload that workout.

[@vminmotivationalcurve88yea64]

A month? Lol.

[@andrewjames5365]

@@vminmotivationalcurve88yea64 Better than nothing.

[@vminmotivationalcurve88yea64]

@@andrewjames5365 yeah Yeah you're right

[@andrewjames5365]

@@vminmotivationalcurve88yea64 check it out kzbin.info/www/bejne/g5m6nXmpaLOqkKM

[@Dudndbdjdn]

@@andrewjames5365 its the same as nothing it doesn't do anything to your abs

[@danylemire8762]

we would really like a video about how many times we should train per week and full body vs split!! Thanks Jeff and keep up the good work!!!

[@niklasnrskovgehlert2504]

Jeff is a genius

[@samueljackiii5632]

God bless you brother Jeff

[@ronkausak]

That's a new move for me.I'll give it a try tomorrow(gym day)

[@thefacepaintguy9709]

can you make a video on what exercises get you to kick harder in kickboxing and what stregnth your knees.

[@ntinost9810]

I would say that the best dumbbell pullover substitute when it comes to bodyweight training is 'Ring or Ab Wheel Roll outs ' !

[@Nutellalover79]

tried it today. difficult but fun. couldn't do the dragon fly variation. thanks alot

[@treymitchell-keyes9777]

Thanks for all the free advice and scientifically backed information. I really do appreciate it all. I feel very confident and comfortable going to the gym to start back working out with my many small, muscle and joint issues thanks to your tips and visual examples. Thanks a million and please keep sharing tips and advice. I plan to try your supplements next month, I hope they are as good as the man that built the brand. I'm positive they are ;)

[@cwilco248]

Jeff, can you make a video regarding weightlifters shoulder? I recently had to have surgery to correct and smooth off the bone due the stress from the workouts. Would be great if you can do a rehab program to show how to bring back strength and flexibility. Also, feature the reason for the fatigue in biceps/triceps that results.

[@aniruddhachourasia6057]

Very tricky one!! Slight change and you’re targeting your abs.

[@cheese___cat]

Dude Jeff comes up with so many useful and awesome ideas Any advice on workouts needed? Jeff is here to save the day

[@danielseymour4600]

Jeff, please do a video on a full workout to improve core strength after recovering from a low back injury!

[@jeremybradford4451]

Jeff, I own AX1, AX2, and Ultimate Arms/Abs (and I have also followed a gymnastics rings centered program as well), and I have loved your programs! In the past two years I have experienced an excellent transformation in terms of physique, strength and skill. I would very much like to hear your thoughts on strength training (rather than hypertrophy training) and strength training goals... Also, I am always looking for creative and effective ways to increase upper pull strength and scapulothoracic strength/stabilization. Your video here is helpful to that end! (It may be useful to know that I have goals of holding a 10 second static front lever and performing 3 consecutive R/L one arm chin ups). Keep up the great work of providing such excellent content!!

[@valeriosantarini9317]

the sudden mind blows of jeff sensei

[@teejaysanders7968]

You're my hero Jeff

[@zeesher]

Hello Everyone , i reduced weight ,, tried healthy diet etc now my weight is around 71 kg . height 5 feet 8 inches . age 31 was doing cardio .. now started weight training at gym doing it for like 6 days a week :) got a little bit fat on abs , not much but i want to increase muscle Mass and cut down the fat more ,. Kindly suggest the diet which is high in Protein and less in fat n carbs which helps in muscles gaining with fat loss . below was the things only available nearby me Chicken , beef , lamb , eggs , yogurt plain , whole weat , barley flour , barlay oats , Macaronies , Apple , Banana , Grape fruit , Pine apple , Potatos , Red and Green beans , cauli flower , Cabbage , raddish , carrots etc

[@etxgunman1122]

definitely going to try this out

[@grex951]

so gonna try this. been wanting some lat workouts

[@stanleymezie9278]

great workout technic.. absolutely love it

[@deep7nshu]

Core + lats 😍😍😍 This will also improve fascia strength ❤️

[@mr.mendez9906]

I will definitely try it out

[@ennyluckfarm358]

Going to try this tomorrow

[@dinofrediani]

Jeff can you please make a video on how to recover from a popped AC joint - Thanks man! Appreciate all the awesome videos!

[@mattsullivan2756]

This guys a genius.

[@addisonhall2098]

Can't wait to try this out this week!

[@nathankirsten6555]

Hey Jeff, look into the first part of a zombie press. It's another kind of pull over movement with your body. Could be used as a progression.

[@tmyonthat]

Yo! I found that if you find a pole or similar object bolted or secured to the ground, you can do the dragon with your body straight easier the higher you place your hands!

[@septicbile2901]

been doing this for a while, never had a name for it until now...

[@bdancestars]

Perfect Timing. I just lost my gym membership and didnt have lat pull down at home #

[@qowieri]

Nice exercise, it actually feels pretty good.

[@juliogomez9145]

im just trying to find out who the fuck is disliking Jeff's videos. nothing personal. at least untill i find them.

[@ORybin10]

How to warmup and stretch the upper chest before working out the chest please make a video on warm up the chest

[@emanuelepavone8099]

cavaliere top exercise. .. fantastic

[@BelieveTawheed]

Can you PLEASE post a video on leg length discrepancy and how to do the normal lower body workout without jeopardizing your lower back... your posture in general.

[@Patrick-hj8si]

Jeff, thanks for posting these awesome workout vids. I imagine a lot of work goes into it, aside from the actual workouts. Could you please post a video detailing how to strengthen lower back - after injury from leg press. I apparently rotated my L4.

[@manojmadanmohan3556]

Been long since you made a video on diet... can you make a video on carbohydrates, different kinds of carbs, when to eat them, should we avoid fruits at some point of time in the day due to the high fructose content, etc. things like that

[@OmniZero1178]

I tried this right after I watched it, 3 sets of 12 sense I never done it before. I felt it alright.

[@WillMattosOfficial]

Jeff, I enjoyed this video, thanks! I'd like to see a video with your ideas about optimal rest time between sets. I guess you will say it depends on the exercise and other factors; that's just what I want to hear. I enjoy doing it by heart-rate, but I'd like to know what you think! Cheers, Will

[@TeakBoxxx3r]

GREAT exercise!

[@dylanmills9637]

Awesome exercise! This is really cool! Im trying it out now, Thank you!

[@stevec5895]

Love your work -very practical and great knowledge explained👍

[@jonathancolliver7260]

hey Jeff you could make video on how to lose body fat on your arms

[@myfavoritecolorisclear]

this is a great exersize.

[@rogermitchemjr6722]

Hey Jeff I'd like to see a video where you compare the wide grip pullups, neutral grip pullups, and the narrow grip pullups to see if one is better then the others or see if they're all beneficial in their own right, thanks.

[@Chillton]

That's exactly what I needed!!! Thank you Jeff

[@nikolapetrovic3181]

Jeff can you do more ab exercises but just with your bodyweight because I can see the results after just two weeks and it's amazing thanks

[@squllymcfadden6262]

if anyone asks if I lift I randomly pull up a bench press and start pressing with proper form.

[@zola7406]

definitely going to give this a try, thanks Jeff 👍

[@laurel5432]

Actually, haven't trained today yet, let's give it a try!

[@shalommatagaono1452]

thanks man definitely gonna try this

[@christopherpayne4254]

Rocky I V where he goes against the Russian. does this on his work out. I use ankle weights when i do mine though. Then i have a set of ankle cuffs I use to hook on my cable machine an I reverse it where I have to pull down on the weight. I feel it also working my lower back an abs. when i use the cable pull downs.

[@hywelevans3587]

Something new to try!

[@rmoreno94]

Can you make a video on diet tips especially foods that get rid of cravings and hunger in the middle of the night? Thanks

[@chickhearn4ever779]

high fat, low carbs..get off sugar...ive got a good one though..A boiling cup of water, mixed with 1 big tablespoon of cocoa, erithritol or stevia to sweeten, a spoon of grassfed butter , a spoon of coconut oil / a spoon of heavy whipping cream (no carbs should be in anything). That really gets rid of hunger for hours..

[@knowledgedaily1173]

Yesterday I was sad cause I thought I would not be able to do Lat exercises because I do not have a pull up bar at my home. And this video came out today.

[@YM-rn9sv]

great work on the bodyweight videos man just keep those coming because my aria don't have any gym💪👍👍👌

[@seangrimes6792]

Hey Jeff, could you make more videos on nutrition?

[@koribrandt6102]

I have learned so much from you Jeff and I honestly could ask a million question still being the weight lifting newbie that I am, but I wonder if you could give a more comprehensive video on breathing during different types of workouts.. I've picked up a lot of tips like for squatting and abdominal work.. I just want more info because details are neat... besides that maybe more thoughts about weight vest workouts? I wasn't sure if it was safe to jump rope with my 30 lb vest.. push ups are nice with it though haha ... thank you again Jeff.. I'll be watching for a long time buddy

[@noahcurrier361]

I have been following along your channel and have gotten some great information and I swear by it and I am working up for the athlean-x training system I was just wondering if you could do a video about explosive speed and leg training to become faster and have a more powerful lower body

[@biff_handstands]

Good variation, thanks and kind regards!

[@ZitrosCaker]

I do love me some bodyweight workouts

[@lianching1149]

really helpful .Carry on

[@PrateekVarshney_PV]

Yes yes I'm here during the lockdown

[@gustavovasconcelos2049]

Same here, man Tired of just doing rows

[@markus.robberts]

Absolutely amazing thumbnail! Very pro

[@genuine440]

Hey Jeff - have you ever considered putting together a badass squat program?

[@omadlom]

Jeff can you please do a video regarding training strategies for people with slow twitch dominant fibres vs fast twitch dominant?

[@kegwg1830]

Awesome exercise I love it! Unfortunately I don’t know where to hold my own bodyweight without lifting the object

[@ThePulp0]

Got the same problem. My bookshelf almost fell over me trying to do this lol

[@morrisdean478]

this is late but try the bottom a closed door

[@morrisdean478]

ThePulp0 the bottom of a closed door*

[@danielossa2721]

Jeff is my spiritual animal

[@petrokemikal]

Theres a battle of the Lats brewing up a shitstorm on youtube lately.

[@3up3rn0va]

Jeff is a good example of what I could be of I wasn't so damn lazy and actually worked out lol as a hard gainer what part of my body should I start on first? Upper or lower?

[@Justanothervegandude]

AdvancedSoda doesn't matter. just do it ;-)

[@3up3rn0va]

muffinluveruuu Lul, can't tell if this is sarcastic or...

[@onlytherealinmyeyes3747]

U wish u could look like him, ever.

[@aymenelbach9180]

Biceps are the answer for you.

[@munarong]

Hi, thanks for the video. Could you please make a video talk a little bit in-depth about pros & cons on burpees. I find it's very useful when there's no time and place to workout or run, it makes my heart a good pump like jogging(I jog routinely), but take a shorter time to pump, which I like it, but want to know if there is a negative side of it which I should be careful. Thanks.

[@user-qq4mg7um5u]

This is awesome

[@andrewgallant4157]

Thank you for your videos! They are amazing!