With that in mind, let’s break down how best to perform a dumbbell pullover for each. Is it a chest or a lat movement? Well, it’s both. Well it’s less of a community and more just a few fellas arguing online about muscle activation. There is a debate that rages amongst the dumbbell pullover community. It does still offer huge benefits for building a back like a barn door though as we will discuss a bit further down. The pullover allows for the chest to placed in an optimal position and the stretch that you get from it affects the muscles in the same way that flyes do but with the added bonus of being able to load heavier weight for more reps.Īt the bottom of the move, the stretch places a huge emphasis on the lats too, although once you lift the dumbbell past your head, this effect is lessened to some degree. Knowing about the mechanics behind the lift is key to understanding how to target certain areas and why different ways are better for different situations. There are plenty of alternatives for the bent arm barbell pullover.We’ve talked about the history of the lift but let’s get into the nitty gritty – the mechanics. Variations are intended to work different subgroups of muscles or work the same muscles in slightly different ways. Variations And Alternatives For The Pullover Letting your elbows flare out. Flaring your elbows takes the emphasis off your lats and causes possible shoulder injury.As such, you can do more reps, but you will build less muscle. Don’t Perform the movement too fast. When you perform the action too quickly, you don’t recruit as many muscle fibers.Not only can this cause you to lose proper form and lead to injury, but it also takes the tension off your lats and will reduce the effectiveness of the pullover. You are not keeping your feet flat on floor or bench. Lifting your feet can cause lower back injury or strain.You are raising your hips. Don’t use your body to throw the weight up and takes the focus off your Lats.
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