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"Are pullovers for the lats or chest? I know there are different variations (bent-arm, stiff-arm), so what variation do I use to hit the lats?" asks Adam K. in our email discussion group.

"Stiff arm" or "Straight arm" pullover - one of my all time favorites for the good feel of the big stretch. The exercise works particularly well as the part two of a superset (the subordinate exercise).

It's primarily a lat movement with a bit of peripheral minor pec, longitudinal bi & tri, shoulder rotation and abs. The pullover offers relief after a tough dumbbell incline or flat press, keeps pump/heart rate going, keeps you active, warmed and timed.

Some do the exercise across a bench. I prefer to lay the length of the bench, head supported at the very end and the feet up....starting position is DB straight overhead - slowly lowering with a tight negative to body-in-line position (plus a tad or two as you warm and stretch) and back overhead. Palms should be flat on the plate with DB handle snug against the web of the hands.

Warm up with a light weight as a trial (10-20#) to assess the health and flexibility of your rotation cuff. Proceed wisely - 4x10-12 reps twice a week will add dimension to your workout. Can also be done with a barbell or bent bar for a neat variation.

Bent arm pullovers become a version of the French Press or tricep extension and accent tricep development. Substantial difference, as you'll notice. Compare.