Do a dumbbell pullover back exerciseĬlick through to watch this video on Lower dumbbell until it is parallel to the floor. When the pullovers are used as lats pumping exercise perform them as the first exercise on back day. Be sure to keep your chest high at all times. The goal is to try to minimize activity of the triceps. IMPORTANT: Your elbows can be slightly bent, but they must remain locked into position during the pullover. Next, keep your arms locked into position, and lower the dumbbell straight back until it is parallel to the floor. Reach over, grasp the dumbbell, and hold it over your head with an overlapping hand grip. Position your upper back (shoulder blades) on the bench. Instructions for the dumbbell pullover are listed below:įirst, select the appropriate dumbbell and set it near the edge of a weight bench. For example, when you open a fridge or a car door, you are primarily using your lat muscles. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. The largest muscle in the back is scientifically known as the latissimus dorsi. This exercise also works just about all the muscles of the upper body to some degree. During the lowered aspect (when the bar is at the abdomen) the abdominal muscles can be squeezed to increase the intensity, and, consequently, get the most out of the exercise.The dumbbell pullover is primarily going to work the upper back muscles. The expansion occurs during the stretch at the starting position (when the arms are grasping the bar overhead). Slowly lower yourself onto a weight bench, holding the dumbbell vertically by one end, directly above your sternum. Old-school bodybuilders would perform pull-overs with light. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. Machine pullovers, like its brethren pullover exercises, does allow for thorax (rib cage) expansion. To perform the dumbbell pullover, pick up one moderately heavy dumbbell. The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. Whereas with machine pullovers, the resistance remains relatively constant throughout the movement, even when the weight is over-face-which is essentially a resting aspect of dumbbell and barbell pullovers. With dumbbell and barbell pullovers, when in the lowered position (where the arms are parallel to the floor) there is great resistance, but when the weight is over-face (the starting position) there isn't a great deal of resistance. They are safer and easier to execute due to the fixed, semi-circular arc that the machine is set to travel through. Though not quite as effective in targeting the serratus muscles as dumbbell and barbell pullovers, they are considerably easier to execute, still effective, and safer. Machine pullovers are similar to dumbbell and barbell pullovers.
0 kommentar(er)
