First set up a flat free weight bench and load a barbell (straight bar or EZ barbell) with the desired load.The hardest point in the range of motion is when the lats are most stretched out and the barbell is at the lowest point closest to the floor. It is performed in a similar manner to the dumbbell pullover but with slightly bent elbows. The barbell pullover is another great alternative to the dumbbell pullover. Pre-exhausting muscles and/or supersetting exercises will be useful if you find that the machine pullover is not fatiguing the lats enough because another muscle group is a limiting factor. Supersetting means completing all reps in a set for one movement, then moving into another movement with little to no rest. You may find it useful to pre-exhaust the lats by isolating them with the machine pullover and supersetting the movement with another rowing or pulling exercise. If your biceps fatigue quickly when you do rowing or pulling movements, you might not be able to train your lats as much as you want. Repeat for the desired number of repetitions.Inhale as you slowly allow your arms to lift back up to above your head.Make sure you do not crunch forward or lift your upper back away from the back pad. Exhale and drive your elbows into the pad until they are by the side of your torso.
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