![]() Variations: You can also use an EZ bar or dumbbells to perform this movement. When finished with your set, slowly lower the barbell back down until it is level with your head and release it.Ĭaution: It is a good idea to have a spotter for this exercise.Repeat the movement for the prescribed amount of repetitions of your training program.Remember to keep full control of the barbell at all times. Now bring the barbell up while exhaling until you are back at the starting position.Inhale as you perform this portion of the movement. ![]() The movement should only happen at the shoulder joint. Tip: Keep the arms fully extended at all times. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor.When positioned properly, your arms should be fully extended and perpendicular to the floor.Slowly lift the barbell up from the floor by using your arms. Make sure to grab the barbell wider than shoulder width apart for this exercise. You get a huge engagement in the spinal erectors and will put a massive pump on your lats, biceps, and core. Reach for the barbell behind the head using a pronated grip (palms facing out). Chin-up (Best Close Grip Lat Pulldown Alternative) The chin-up is one of those super exercises that works an incredible amount of different muscles (like lat pulldowns). Single Arm Sweeping Row & Sweeping Pull Up Chest Focused Alternatives to. Pullover Machine (Hammer Strength or Nautilus Pullover Machine) 6. Decline Pull Over With a Barbell, EZ Bar, or DB 5. Lie down on a decline bench with both legs securely locked in position. Lying Cable Pullover With Straight Bar (Straight Arm Cable Floor Pullover) 3.
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