The best are machine pullovers on a good machine, because (1) there's constant tension and (2) the other muscles indirectly involved using free weights are taken out of the equation.
If you don't have access to a machine pullover, the two best alternatives in order of effectiveness:
1/ Connect ab straps to either (1) a chin bar or (2) a pulley. On the chin bar, just pull up using the elbows. Attached to a high pulley, pull down using elbows, while seated. Using a low or medium height pulley, lie on a bench and pull in similar fashion. Very effective, very similar to machine pullovers.
2/ Standard pullovers, but (1) using a low or medium height pulley while lying down, and using a triangle or rope cable attachment, (2) high pulley while seated using triangle or rope cable attachment, or (3) using free weights, both hands around the end of one dumbbell or using a hammer bar, lying on a decline.
Thanks for the lengthy reply, I'll try out some of these. I'm especially keen on trying the pulley station alternative and the ab strap pullovers.
The ab strap variation reminded me of another exercise that I would like to add to this list....they're called
Lat Shrugs.
The exercise is performed in the same position as the
Ab Strap Pullover except the ROM is much shorter. When in that position, let the shoulders stretch, and then get back up to the same position using a
shrugging motion of the shoulders. This exercise can also be performed using a lat pulldown bar.
I first heard of this exercise through
Atrainer, a person who posts on the bodybuilding.com boards. A well respected member who has some good advice to give and definitely knows his shit very well.
Here is a better description of the exercise:
Originally Posted by ATrainer :
Sorry, I actually had written a description, but it got blanked, and I didn't have the time to write it again.
Hook the ab straps securely on a lat bar. Slide into the straps with them up against your armpits. Grab the straps with your hands, making sure your upper arm is parallel to the floor (to insure the straps are comfortably even on your tricep.) lide into the lat station seat, with your hips tight against the thigh restraint, and your knees under your feet (to insure you don't slide out of the seat.
To perform the movement, you allow your shoulders to elevate up to your ears. That is a stretch. Now shrug your shoulders down. The movement is exactly opposite a trap shrug. Don't pull down with your elbows or hands. Just shrug downward with your armpit. As you near the bottom, push your chest the opposite direction toward the bar. That will reward you with a tighter lat squeeze than you've probably felt before. At least that is what 99% of the people I show this to say.
By excluding the weaker biceps, and anchoring the resistance at the lat attachment, you will be able to effectively isolate the powerful lats. You should be able to use over 40% more resistance than a lat pull-down. The results of this exercise when performed properly are quickly noticeable. I've put good 'V's on many older female clients with this one.
Here are pics of the motion being performed on a dip stand, though to me it looks more like the pullover motion u describe and not so much a Lat
shrugging motion.