{"id":116914,"date":"2025-09-05T18:20:10","date_gmt":"2025-09-05T18:20:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/116914\/"},"modified":"2025-09-05T18:20:10","modified_gmt":"2025-09-05T18:20:10","slug":"a-trainer-shares-the-best-move-to-target-the-most-undertrained-muscle-group-for-women","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/116914\/","title":{"rendered":"A trainer shares the best move to target \u201cthe most undertrained muscle group for women\u201d"},"content":{"rendered":"

Every muscle in the body plays a different role in helping you move and keeping you pain free.<\/p>\n

Completely neglecting any of these muscles can lead to imbalances, where one muscle is too weak to perform its role and another must pick up the slack, which can often contribute to injury.<\/p>\n

<\/p>\n

According to Ladder<\/a> trainer Jennifer Jacobs, there\u2019s one muscle that is often neglected in strength training workouts.<\/p>\n

You may like<\/p>\n

\u201cI would say the most under trained muscle group, especially for women as we age, are our lats<\/a>, so the sides of our back,\u201d she tells Fit&Well.<\/p>\n

According to Jacobs, popular upper-body exercises often don\u2019t fully engage these muscles, \u201cI think a lot of rowing movements, pulling movements, focus on the middle of our backs and upper traps and rhomboids\u2014we really neglect the lats,\u201d she explains.<\/p>\n

To combat this, Jacobs recommends adding a move called the dumbbell pullover to your workouts.<\/p>\n

\u201cIt\u2019s a great way to improve mobility and strengthen your lats and shoulders, and improve your posture over time,” she explains.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

\u201cThis is the most underrated movement and the one I think people aren\u2019t doing enough.\u201d<\/p>\n

How to do the dumbbell pullover<\/p>\n

You\u2019ll need a dumbbell for this exercise. \u201cStart with something light,\u201d says Jacobs. She says 10lbs is a good place to start, which shouldn\u2019t feel too heavy when held in both hands.<\/p>\n

Because Jacobs recommends performing it on the floor, you might also want to use an exercise mat to make it more comfortable.<\/p>\n

Dumbbell Pullover on Floor – YouTube
\n\"Dumbbell<\/p>\n

Watch On <\/a>
\nLie on your back with your knees bent, feet on the floor.Hold a dumbbell above your collarbones, with both hands cupping the head of the weight that\u2019s closest to the ceiling and a slight bend in your elbows.Keeping the slight bend in your elbows throughout and moving with control, slowly lower the weight behind your head until the bottom of the dumbbell taps the floor.Lift the dumbbell back to the starting position.Complete 8 to 12 repetitions.<\/p>\n

You\u2019ll often see people doing this exercise lying on a workout bench, but Jacobs explains that it\u2019s better to do it lying on the floor, particularly for beginners.<\/p>\n

\u201cA lot of times we see it on a bench, but the floor is going to offer the most support, because there\u2019s only so far the dumbbell can travel over our head,\u201d she says.<\/p>\n

When doing the move on a bench, you might lose control, which can impact the effectiveness of the move, and potentially lead to injury.<\/p>\n

When you can fully touch the dumbbell to the floor overhead 12 times, then it might be time to try it on a bench.<\/p>\n

“Once you increase mobility, you can elevate yourself and add a bench,” Jacobs says.<\/p>\n

You can also do it with two dumbbells if you want to increase the difficulty, because then the arms have to work individually.<\/p>\n

Add this move to your workouts at least twice a week and gradually increase the weight over time to see improvements in your lat strength.<\/p>\n","protected":false},"excerpt":{"rendered":"Every muscle in the body plays a different role in helping you move and keeping you pain free.…\n","protected":false},"author":2,"featured_media":116915,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-116914","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/116914","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=116914"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/116914\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/116915"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=116914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=116914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=116914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}