![]() Be careful not to over-extend the dumbbell and avoid this exercise all together if you have any current or recent shoulder injuries. Old-school bodybuilders would perform them with light weights for sets of 20 between sets of heavy 20-rep squats, but pull. Done properly, the exercise targets the pecs, lats, and serratus anterior muscles. ![]() Repeat for desired number of reps.Īdd 3-4 sets of 10-15 reps of this exercise to any chest, back, or full body workout. The bent-arm dumbbell pull-over was a staple exercise of the 'Golden Era' of bodybuilding and a favorite of Arnold Schwarzenegger himself. Slowly lower the dumbbell as your stretch your torso, lats, and chest until the dumbbell is approximately 6 inches off the floor, then contract your chest and back muscles as you pull the dumbbell back to the start position. Position yourself perpendicular to a flat bench, with your shoulder blades on the bench, hips dipped low (to get an excellent stretch in the muscles and to allow for a longer range of motion), and your arms straight with the dumbbell in your hand Step 4 Grip the dumbbell by placing your hands over each other, don’t wrap your fingers around the plate of the dumbbell. FREE shipping Add to Favorites Cardio Hoodie, Workout Sweatshirt, Fitness Sweater, Gym Hoodie, Cardio Sweatshirt, Workout Hoodie, Fitness Pullover, Unisex Hoodie 5 out of 5 stars (9. Sit on a flat bench with the dumbbell next to you. Retro Workout pullover with shorts and pants for stretch knits, size 12, 14, 16, uncut, Simplicity 9041 5 out of 5 stars (1.1k) 10.18. Select a Dumbbell that weighs no more than a quarter of your bodyweight to start (i.e. Here’s how to ace this exercise and build a better back and chest, and make your serratus pop. Arnold always raved about the benefits of the movement, and even used to say that he thought the pullover even. Let's see what it entails, why it works when it shouldn't, and how it can be tweaked to be even better. ![]() It is commonly done in the gym, but rarely with proper form. The cross-bench version of the dumbbell pullover was made popular in the 1970s Golden Era of bodybuilding, and Arnold especially, as it was used it most often as a brutally effective finisher in his now famous double-split routines. It was simply called the 'High Protein, High Set Program' and that no-frills name is a reflection of the no-frills, hard training found in the workouts. It is one of my favorite ways to target the chest from a unique angle, and to work the upper and outer muscles of the back, and build the serratus (the finger-like muscles under your chest). Dumbbell pullovers are an old-school exercise popularized by Arnold back in the 70s.
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