Straight Arm Pullover On Floor

The following are the instructions to complete the straight arm dumbbell floor pullovers exercise.

Straight arm pullover on floor. Contreras has since added to this idea saying. 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. Not keeping the core tight and locking the spine in. Both exercises can be used to emphasize either your lats or chest.

There should be a focus on maintaining slight natural bend throughout. Hold the dumbbell over your chest with your arms fully extended. Place your feet flat on the floor. Keep your elbows in and bent at close to a 90 degree angle at all times.

Straight arm dumbbell floor pullovers. Bent arm barbell pullover on an exercise ball is the same movements as above plus with the advantage of core strengthening. Straight arm dumbbell pullover. In november 2011 a study came out in the journal of applied biomechanics that showed the barbell pullover worked much more pec than lat.

It is actually one of the most commonly incorrectly performed exercises. Straight arm dumbbell pullovers work your lats pecs and abs. Contreras found that dumbbell pullovers incited more chest work than straight arm cable pulldowns or dumbbell pullovers incited lat work. Second rib box exercise.

The bent arm barbell pullover has similar characteristics as the straight arm barbell pullover. Note that i will demonstrate proper dumbbell pullover technique to avoid injury and increase the effectiveness of this exercise. Add in the core work and thoracic spine mobility and this exercise is a one man band to swole city. The most common mistakes.

This is one of the active level strength exercises in exercise for better bones. Unfortunately most lifters do pullovers incorrectly negating many of the benefits while simultaneously producing trauma to the joints and connective tissue. As in the straight arm pullover the bodybuilder lowers the barbell gently to the floor. 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. The barbell pullover is an advance movement that should be done with utmost care because it can potentially cause serious injury if done improperly.