![]() ![]() It’s a good idea to mix in some unsupported variations as well to work the back in its entirety. These build muscle in the lats of course, what I mean by muscle mass, is that they won’t spark very much hypertrophy in the whole back. ![]() The chest will again be supported, reducing the involvement of third-party muscles and leg drive, similar to the inclined row. This will enable more powerful contractions to work them completely. The lats are gonna get an amazing range of motion in the lengthened position unless you’re really long-armed or have an insanely short bench. Push them back towards your thighs and up towards your hips to fully engage the lats. Imagine you’re a skier and the dumbbells are your poles. Extend your elbows downwards and forward without letting the scapula fully protract.Drive through your elbows to push the weights back and up, retracting your shoulder blades in the peak contraction.Extend your elbows underneath your shoulders.Stand facing the edge of the bench and rest your lower chest on it, slightly bend your knees, and raise your glutes until your torso is parallel with the ground.Start by setting an incline bench to 45 degrees, then pick up a DB in each hand with the palms facing each other.This is a superb accessory to implement at the beginning or end of a back workout to promote blood flow. Under any circumstance (unless you like to ego lift) these should be performed using a lighter dumbbell and going for high rep ranges (2-3 sets x 10-20 reps). This increases the restrictions however on how much weight you can use. Some trainees might find it difficult to maintain the pinched elbow position, especially with the single dumbbell grip I portrayed in the video.Ī decent fix for this is to hold two dumbbells parallel with each other to place the palms in a natural position. The movement pattern relies heavily on the shoulder joint, which could be an issue if you have an impingement or past injury. This makes maintaining tension on the lats more manageable. There’s less chance of making mechanical errors and you won’t experience whole-back fatigue since this is a single joint movement. This is noteworthy as superior hypertrophy adaptations have been shown when eccentrics are prioritized. Pullovers provide greater shoulder flexion in the eccentric (stretching phase), unlike most dumbbell lat exercises that emphasize shoulder extension in the concentric (shortening phase). Keep your arms consistently straight also so there’s not too much tricep involvement. Pinch your elbows throughout the full range of motion as this will favor the lats instead of the chest. Guide the weight up through your elbows to roughly eye level.Stop once your upper arms are next to your ears.Lower the DB behind your head while sinking your hips toward the floor.Cup the end of one dumbbell in your hands with the palms facing up and arms extended straight over your chest.Raise your hips so the thighs and torso align. Lay with your upper back on a flat bench and feet shoulder-width apart, flat on the ground.Guide to performing the dumbbell pullover: ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |