I will include exercises that use machines, barbells, cable machines, resistance bands, and pull-up bars so you can find an alternative that you can do at home, outdoors, or in your home gym. In this article, I will discuss what makes a suitable dumbbell pullover alternative, explain how these alternatives are better, and how to best perform them in our training. Here are the 8 best dumbbell pullover alternatives: As simple and accessible as it is for beginners and beyond, other exercises target the lats more effectively. doi:10.1371/ pullovers are one of the most common lat isolation exercises performed by most gym-goers. A systematic review of surface electromyography analyses of the bench press movement task. PLoS One. Treasure Island (FL): StatPearls Publishing. Benefits of selected physical exercise programs in detention: a randomized controlled study. Int J Environ Res Public Health. Battaglia C, di Cagno A, Fiorilli G et al.Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. Comparison of electromyographic activity during the bench press and barbell pullover exercises. de Almeida Costa Campos Y, Fernandes da Silva S.Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. Biomed Res Int. Effects of resistance exercise on cardiopulmonary factors in sedentary individuals. J Phys Ther Sci. Janyacharoen T, Thayon M, Bushong W, Jaikla N, Sawanyawisuth K.Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia.The New High Intensity Training: The Best Muscle-Building System You've Never Tried" Ellington Darden Ph.D. Nautilus Training Principles Arthur Jones.You can also perform this exercise using a single dumbbell held in both hands or a dumbbell in each hand. Raise your arms back up to the starting position and then repeat. Lower the weight down behind your head so that your biceps are close to your ears. Bend your arms slightly and then keep them rigid throughout the exercise. Hold a barbell with a shoulder width overhand grip directly over your chest. Lie across a bench with your feet flat on the floor, your upper back resting on the bench and your lower back tightly arched. Not every gym is equipped with a pullover machine, but you can perform a similarly effective exercise using a flat exercise bench and free weights. If you have stiff or otherwise weak shoulders, this exercise may prove injurious. The large range of movement used in the pullover machine exercise requires good shoulder flexibility and mobility. By eliminating the involvement of your biceps, you are free to focus purely on lat development. Biceps strength is often the weak link when you perform lat exercises. Most lat exercise rely as much on arm strength as the do upper back strength. The pullover machine allows you to work your latissimus dorsi muscles in isolation from your arms. On completion of your set, use the foot pedal to help you lower the weight. Pause in this stretched position for a second and then repeat. Pause in this most contracted position and then slowly stretch up as far as comfortable. Lead with your elbows and drive your arms down and back as far as you can - really squeeze your back muscles. Release the foot pedal and take the weight on your arms. Place your elbows on the arm pads and grip the handrail firmly. Push down on the foot pedal so you can reach up and grasp the bar. Secure yourself in position using the waist belt. Adjust the seat so that the machine's pivot point is aligned with the center of your shoulder. To get the most from using a pullover machine it is important that you perform the exercise correctly. The muscles between your shoulder blades - the middle trapezius and rhomboids - work very hard to keep your shoulder girdle stable during pullovers and your posterior deltoids or rear shoulder muscles provide a final push as you drive your elbows down and back. In addition to your lats, pullovers strongly stimulate your triceps located on the rear of your upper arm and also your pectoralis major or pecs. Lats for short, these are the large fan-shaped muscles that extend from your armpits down toward your lower back and hips. The pullover is primarily performed as a latissimus dorsi exercise.
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