12 Tests of Functional Strength and Body Mechanics.Squat-Stance Deadlifts: Strength & Size.10 Unique Rowing Movements To Fix Your Body Mechanics.6 Push-Up Variations You've Never Tried.Lunges and Split Squats: You’re Doing Them Wrong.The Best Ways to Perform Weighted Pullups.Eccentric Isometrics | The Ultimate Way to Strength Train: Part 2.Eccentric Isometrics | The Ultimate Way to Strength Train: Part 1.The Best Way to Deadlift: Squat-Stance Deadlift.There are plenty of alternatives for the bent arm barbell pullover. Variations are intended to work different subgroups of muscles or work the same muscles in slightly different ways. Variations And Alternatives For The Pullover Letting your elbows flare out. Flaring your elbows takes the emphasis off your lats and causes possible shoulder injury.As such, you can do more reps, but you will build less muscle. Don’t Perform the movement too fast. When you perform the action too quickly, you don’t recruit as many muscle fibers.Not only can this cause you to lose proper form and lead to injury, but it also takes the tension off your lats and will reduce the effectiveness of the pullover. You are not keeping your feet flat on floor or bench. Lifting your feet can cause lower back injury or strain.You are raising your hips. Don’t use your body to throw the weight up and takes the focus off your Lats.Using too much weight. A common mistake many novice lifters are having to arch your back to pull the weight up.Although it is difficult to cheat, here are plenty of ways to reduce the effectiveness of the pullovers. To cheat the bent arm pullover would require you to throw the weight up by either using your legs or your core. It is difficult to perform bent arm pullovers improperly by cheating. Keep your elbows in to keep the emphasis on your pecs and lats, thereby preventing possible shoulder injury.Ĭommon Errors While Performing the Pullovers.Begin with a lightweight to practice proper form and control.You will get faster results and reduce your chance of getting an injury. Tips for Better Results and Proper Fromįor the best results and to look and feel like an expert when performing this bent arm barbell pullovers, make sure you follow all these tips. There are plenty of other exercises which deliver success without such risk, and we cover them in alternate exercises below. If you have any shoulder problems, you might want to avoid the bent arm barbell pullover altogether, or at least until you shoulders heal. You don’t want to continue with the bent arm barbell pullover beyond this point, or you could injure yourself. When you lower the barbell if you start feeling pain, STOP before the point where you first started feeling pain. If you feel or have any shoulder pain while performing this exercise, STOP.
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