This will be your starting position.Ĭaution: Always ensure that the dumbbell used for this exercise is secure. Both palms should be pressing against the underside one of the sides of the dumbbell. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Hips should be below the bench and legs bent with feet firmly on the floor. But all in all, it does hit both the muscle groups.Place a dumbbell standing up on a flat bench.Įnsuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Depends on how you perform it, chest and back can be targeted separately. It hits nearly every damn inch of your back and the chest. The pullover was once called the upper-body squat for a reason. Keep a slight bend, not too much either.Ĥ) Don't over-stretch in the over head position.ĥ) Keep the shoulders depressed (retracted) into the bench. How To Do It Rightġ) First things first, tighten your core.Ģ) Use a moderately heavy weight to start with.ģ) Don't lock the elbows into a straight arm. Always maintain a slight bend.ģ) Bending the elbows way too much and hence involving the triceps. How Bros Do It Wrong!Ģ) Dead straight arms by locking the elbow. If you feel something weird in your shoulders, it's not for you. To know whether if this exercise is for you or not, take a lighter weight and perform some initial reps. Can you do dead-hang pull-ups- all the way down and all the way up? If yes, you can try the pullover. Can you press with a full range of motion? If yes, go ahead. Before jumping right into a pullover, check your over head shoulder pressing. Either you are just too weak or simply lack the mobility to perform the pullover. Does It Really Cause Shoulder Injuries?Īlmost any exercise done wrongly can cause injury. Bashed left, right and centre and the pullovers were labeled a 'shoulder-killer'. Soon after, the 90s saw the exit of the pullover with the pompous entry of the functional fitness advocates. Since the bodybuilders now had access to a more specific machine, the inclination towards the free weight dumbbell pullover diminished. The Disappearance Of The Pull-OverĮnter Arthur Nautilus, the man who introduced the pullover machine into the world of bodybuilding. Reg Park, Sergio Olivia, Arnold Schwarzenegger, Lou Feriggno and many other golden era kings advocated this exercise. Right through the 50s till the early 70s, the dumbbell pullover was a staple chest and back exercise. Why and how did the pullover become such a controversial exercise? Let's decipher. Lost in time, this exercise was once a staple in every meathead's upper body routine. One such old school giving is the dumbbell pullover. The big compound moves will always be the cornerstone of the muscular development. Fancy new school exercises are well, yeah, just fancy to look at. That's exactly what the old school exercises gave us- thick and big muscles. And every day, in the gym, hustling my way through iron, I find this as the supreme truth. Dorain Yates, on Joe Rogan's podcast, once said that the exercises to build muscle will never change.
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