Straight Arm Pullover On Floor

Add in the core work and thoracic spine mobility and this exercise is a one man band to swole city.

Straight arm pullover on floor.

The following are the instructions to complete the straight arm dumbbell floor pullovers exercise. The most common mistakes. Straight arm dumbbell floor pullovers. The barbell pullover is an advance movement that should be done with utmost care because it can potentially cause serious injury if done improperly.

Place your feet flat on the floor. Straight arm dumbbell pullovers work your lats pecs and abs. Keep your elbows in and bent at close to a 90 degree angle at all times. This is similar to the straight arm pullover the only difference being that the trainee has his head extended off the end of the bench and his hand grip is at shoulder width.

To perform the straight arm dumbbell pullover lie on your back on a flat bench and hold a single dumbbell with both hands. Second rib box exercise. Note that i will demonstrate proper dumbbell pullover technique to avoid injury and increase the effectiveness of this exercise. It is actually one of the most commonly incorrectly performed exercises.

In november 2011 a study came out in the journal of applied biomechanics that showed the barbell pullover worked much more pec than lat. Contreras has since added to this idea saying. Not keeping the core tight and locking the spine in. Straight arm dumbbell pullover.

There should be a focus on maintaining slight natural bend throughout. As in the straight arm pullover the bodybuilder lowers the barbell gently to the floor. Unfortunately most lifters do pullovers incorrectly negating many of the benefits while simultaneously producing trauma to the joints and connective tissue. They also hit other small muscles like the serratus anterior muscles which all tie together to give a great physique.

Keeping your elbows straight lower the dumbbell back behind your head until your arms are about parallel with the floor and then extend your shoulder. Bent arm barbell pullover on an exercise ball is the same movements as above plus with the advantage of core strengthening. Hold the dumbbell over your chest with your arms fully extended. Keeping an overly straight arm position.

Place your hands approximately 10 to 14 inches apart on the barbell. Both exercises can be used to emphasize either your lats or chest.