![]() To be clear, the dumbbell pullover involves the same biomechanics, which is shoulder extension, but since you are laying on your back and moving your arms from behind you and up overhead, the name pullover makes sense. The first and main version of the cable pullover that we are going to teach you doesn't actually involve you pulling anything over your head from behind, you are simply pulling down from overhead while keeping your arms straight. The term “pullover” can be deceiving as well, especially when it comes to a cable machine. How to do a Standing Cable PulloverĪ cable pullover can be a confusing exercise if you google it, you might find all sorts of images with people performing various types of pullovers. ![]() But for now, we are going to stick with the standard standing cable pullover using a straight bar. While the above is the most common way to do a cable pullover, there are other ways that you can do it which we will teach you. In a nutshell, the cable pullover is done by standing facing a cable machine pulley (with a straight bar or rope handle attachment), putting yourself in a slight forward hinge, and then bringing your arms straight down toward your thighs while engaging the lats, pausing in this bottom position for a moment, then slowly returning your arms back up overhead. It is an isolation exercise, being that movement only acts on the shoulder joint, which targets the back, particularly the lats. ![]() In this post, we are going to break down how to do a cable pullover correctly (as well as pullovers with various pieces of equipment, if you don’t have access to a cable machine), common mistakes made while performing a cable pullover, benefits and muscles worked, alternatives to the cable pullover, and the training variables that you can aim for when including the pullovers into your lifting routine.Ī cable pullover is a movement based on shoulder extension (which means bring your arms straight down) using a cable machine. One perfect example of this is the Cable Pullover. A cable machine can provide access to a plethora of exercises – essentially allowing you to hit each muscle group while only using one machine. Those with a intermediate level of physical fitness and exercise experience.If the thought of using a cable machine for anything other than chest flyes or some bicep curls and tricep pushdowns intimidates you (or you think is pointless), let this put your mind at ease – there are so many different ways to effectively utilize a cable machine for strength & hypertrophy. 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.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |