As long as the weight is kept light enough, utilizing the full range of motion available to the exerciser will improve start-range shoulder extension strength. You will find that the standing version is somewhat more challenging, not only because it is performed standing (obviously, that requires more energy than lying down), but the work in stabilizing the spine is almost as difficult as pulling the weight down with proper form.įinally, a pullover is an excellent way to improve shoulder mobility while loading the joint. This is one specific advantage over a lying pullover. A cable pulley system can be used as pictured below, or resistance bands, anchored in a door or looped over a stable surfaceĪdditionally, a standing pullover will actively tax the core, as the abdominal muscles are recruited to stabilize the spine. In situations where heavy weight options are limited, this movement can really serve your hypertrophy clients well. What makes this exercise favorable is that it requires much less weight due to the long levers and create a longer moment arm. Why a Pullover?Ī pullover recruits latissimus dorsi, rear deltoids, and even the pectoralis major. Here’s how to do a standing cable pullover and why your clients should. Every pullover movement is, in fact, full shoulder flexion moving into extension, and will specifically tax the latissimus dorsi. Those with a intermediate level of physical fitness and exercise experience.While pull-ups and pull-downs reign supreme when building strength and size (as all compound exercises do) on the lats, sometimes we need to offer variations that can still adequately challenge this muscle-especially when working with clients in a home gym. Learning proper bent-arm dumbbell pullover form is easy with the step by stepīent-arm dumbbell pullover instructions, bent-arm dumbbell pullover tips,Īnd the instructional bent-arm dumbbell pullover technique video on this page.īent-arm dumbbell pullover is a exercise for That you can try out that may require different types of bent-arm dumbbell pullover equipment or may even There are however many different bent-arm dumbbell pullover variations The only bent-arm dumbbell pullover equipment that you really need is the following:ĭumbbells and flat bench. Step 6: Hold the dumbbell in the initial position for a second, then repeat the process for the desired number of reps.īent-arm dumbbell pullover is a free weightsĪnd to a lesser degree also targets the shoulders, triceps and chest.Step 5: Next, bring the dumbbell back to the starting position using the same arc motion. Inhale as you do so until you feel a stretch on your chest. Step 4: Keeping your arms bent, lower the weight slowly in an arc behind your head.Both of your palms should be pressing against the underside of one side of the dumbbell. Step 3: Grab the dumbbell with both your hands and hold it straight over your chest with your elbows bent.Your hips will be positioned below the bench and your knees will be bent with your feet firmly placed on the floor. Your torso should be across it, as if you were forming a cross with only your shoulders lying on its surface. Step 2: Making sure that the dumbbell stays in place on the top of the bench, lie perpendicular to it.Step 1: Position a dumbbell standing up on a flat bench.
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