12/27/2023 0 Comments Lat pullover cable formThe starting position should see a very slight arch in your back and arms, but keep it minimal.Squeeze your lats at the bottom of the movement, and squeeze your chest muscles at the top.Now, engage your chest muscles to raise your arms back up to the starting position.Engage your lats and lower your arms, keeping them straight, until the weight is behind and slightly below your head.With your arms straight, hold a dumbbell with both hands above your chest, grasping the top end of the dumbbell so that the other end drops between your arms. There aren’t many exercises that will have your shoulders flexing through this plane of movement, making this an important exercise to include in your workouts.Ī post shared by Peak Work Archie Lie back on a flat bench with your feet on the floor and knees bent. Likewise, the lat pullover can also help increase shoulder mobility, as the pullover action recruits your deltoids and the range of motion will loosen them up. Plus, as you are lying down when performing these dumbbell pullovers, you are taking the strain off of your lower back that might otherwise be there during other exercises. All of this, in turn, can actually help lower your risk of injury as you are strengthening the muscles around your spine and core. The lat pullover also helps to improve core strength and stability. This makes it a pretty comprehensive upper body exercise that builds strength in several important areas. The lat pullover – sometimes referred to as dumbbell pullovers or a straight arm pullover – is quite unique in that it targets both your back and chest muscles at the same time (more on that below). We’re going to dive into all the benefits of the lat pullover, how to perform it correctly and what variations are available to you so that you’re equipped with all the knowledge to master this move. It’s a highly effective exercise that moves your lats through a fuller range of motion than other back exercises. There are plenty of exercises that target this part of your upper body, such as the lat pulldown or the inverted row, however, there is one that is sometimes overlooked the lat pullover. So the most important thing will always be feeling the lats doing the work.When developed correctly, your lats can become some of the most prominent muscles in your body structure, adding not only aesthetic size but also strength to help with a range of movements and exercises. Remember, the goal is not to perform an exercise from point A to point B it's to use the exercise to load the muscles you want. Here's the key thing: When doing the straight-arm pulldow, experiment to see which position creates the most tension in the lats. Lean forward a bit and you'll feel it more in the upper portion and teres major. A more upright torso will put more stress on the lower portion of the lats. Keep your grip style the same (hands down pronated), but vary the width–narrower or wider. Grip and Torso Angleĭo the straight-arm pulldown with a palms-down grip on the bar. These two muscles aren't strong enough to override the lats though, so the lats still take the brunt of the work. The straight-arm pulldown also involves the teres major and posterior deltoids – both good things since they complete the look of the lats and increase the width of your back. While the pullover is similar, the cable straight-arm pulldown is superior at targeting the lats because the tension is more constant throughout the range of motion.
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