![]() You can also perform the exercise on a stability ball instead of a bench, which will activate more core muscles to maintain stability. Include the exercise in your workout program at least 1-2 days per week or a 4 day workout split. Depending on if your gym has a pullover machine, simply use the alternative pullover exercise. ![]() The pullover can be performed with a barbell or EZ bar instead of a dumbbell, or with a dumbbell in each hand instead of one dumbbell ( double dumbbell pull-over). The pullover exercise is a straightforward method to build upper body muscle size and strength. See also the double dumbbell pullover and the decline barbell pullover.Do not lower the dumbbell too far down behind your head.Keep your hips lower than your shoulders.All the Golden Era greats have credited the pullover, using free weights, for being the essential in building their massive barrel chests and wide lats. This exercise was the staple for back and chest training for icons such as Arnold Schwarzenegger, Lou Ferrigno, Sergio Olivia, and Reg Park. An example of pull exercises done a Pull Day exercise would be Dumbbell Bent-Over Row. But there’s a lot more to it, as I’ll explain below. In the most basic sense, pull muscle groups are the back and biceps muscle. Keep your arms slightly bent throughout the movement. The pullover exercise has been around for decades. During your pull workout, you’ll focus on the pull muscles.Repeat for the desired number of repetitions.Inhale as you slowly raise the dumbbell back over your head to the starting position using the same arcing motion.Exhale as you slowly lower the dumbbell in a backward arc behind your head until your elbows are level with your ears.Hold a dumbbell with both hands directly above your chest, with your arms almost fully extended and your palms facing each other.Your head and lower body should be extending off the bench, with your lower body acting as a counterbalance. The results demonstrated that the barbell pullover exercise emphasized the pectoralis major more than that of the latissimus dorsi. Lie perpendicular on a bench with only your upper back and shoulders being supported by the surface.This exercise can be done using either a straight barbell, EZ barbell. Synergists: Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid, Teres Major, Rhomboids, Levator Scapulae, Pectoralis Minor The weight is held above the chest with elbows slightly bent.Target muscle: Sternal (lower) Pectoralis Major. ![]() Facebook Pinterest Twitter LinkedIn WhatsApp Sponsored Links Exercise details ![]()
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