Pullovers are most often done using a single dumbbell so, for now, we will assume that is the method you want to use. What benefits can you expect from adding pullovers to your workout? What type of variations are available as your ability progresses? There are other things to discuss, so let’s continue. So get your singlet on and head to the gymnasium, it’s time to do some pullovers! With a number of variations and machine versions to accommodate your advancing skill and strength, the pullover can help most trainees achieve their goals. Although this exercise has an old-timey reputation, it is a classic compound movement which has the rare distinction of working opposing muscle groups in one movement. So, not only does the pullover work the chest and back, but the triceps, and the muscles of the core, namely the serratus and upper abdominals are also involved. It is a surprisingly effective exercise for developing the upper back, rear delts,and for helping create a tight contraction in the pectorals. The most commonly performed version of the pullover in more recent decades was done with a single dumbbell, but it can be done with a dumbbell or with a barbell. But is the pullover really worth forgetting? Arnold and the other golden age bodybuilders almost all did some form of pullovers, and many swore by their effectiveness for expanding the ribcage, and for chest and back development. It has seemed to go the way of the side press and the barbell turn. Also, if using dumbbells like Powerblocksâ„¢, just use a dumbbell on each hand with the palms of your hands facing each other.Now considered by many to be old-fashioned, the pullover most likely rarely makes an appearance at your local gym.You can perform this exercise using a barbell or an e-z bar instead of dumbbells.Old dumbbells in need of welding should never be used to perform this exercise. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.Īlso, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.Ĭaution: If you are new to this movement, have a spotter hand you the weight instead.At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face. Caution: Always ensure that the dumbbell used for this exercise is secure. Both palms should be pressing against the underside one of the sides of the dumbbell. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms.Hips should be below the bench and legs bent with feet firmly on the floor. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.Place a dumbbell standing up on a flat bench.
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