![]() ![]() Many thanks to for their extensive exercise image & video collection. Return to the starting position and repeat for wreps. Grab the barbell from behind and position it over your chest with your elbows bent about 90°. While keeping your elbows bent, lower the barbell over and just behind your head until your upper arms are parallel to torso. Instructions: Lie with your upper back perpendicular on bench with hips slightly flexed. Chin-ups, when done in the proper form, helps you in improving the strength and shape of the arms, shoulders, and posterior deltoids. Alternatively, you can use dumbbells if you have heavy enough dumbbells at your disposal. The lats and biceps are the primary muscles worked in chin-ups which makes it a close grip front lat pulldown alternative at home. You really want a shorter barbell for this movement. With the core engaged and shoulders down and back, set feet shoulder width apart and hinge forward slightly. You don’t have to use an EZ bar to perform pullovers, but using a full size Olympic bar will over-complicate the lift. ![]() Other Exercise Names: Barbell Pullovers, Bent Arm Pullover.Įquipment Needed: flat utility bench + EZ curl bar + weights It's best to start with less weight when you first attempt the exercise and increase resistance as you become stronger. That makes them an excellent addition to your upper body strength routine. Place a dumbbell standing up on a flat bench. Main Muscles Worked: Latissimus Dorsi, Pecs Major, Triceps, Teres Major, Posterior Deltoid, Rhomboids. Level: Intermediate Dumbbell pullovers build your chest and lats (the muscles in the middle-to-lower back). Bent-arm dumbbell pull-over Instructions. Exercise Equipment Reviews and Weightlifting Articles ≡ Menuįree-Weight Substitute/Alternative To: Lat Pulldown, Lat Cable Pushdown, machine rows (ex. ![]()
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