Overview Lat pullovers place direct stress on the lats and secondary stress on the triceps, chest muscles, upper back, and the rear (posterior) deltoids. This workout should be done on a flat exercise bench using either a barbell or dumbbells. Added benefits of lat pullovers include a widening of the rib cage to add greater stature to your upper torso and stretching of the chest muscles. Setup To perform this exercise using a bar, locate an EZ Curl bar/ Scott bar and load it up with the proper amount of weight. Sit on the end of a workout bench and let the bar rest across your thighs. Take the inner grip on the bar and lean backward to lie flat on the bench. As you lean back, give a slight kick with your legs to help lift the weight over your chest with the arms fully extended. If you decide to use a dumbbell, the setup and performance of the exercise is essentially the same. As you rest the dumbbell on your knees, take the grip in both hands. Lean back and give a slight kick to help lift the weight over your chest. Hold the dumbbell with the weight plate on one side and let each thumb encircle the handle. Movement Allow your elbows to bend as you move the weight back and downward behind your head. Continue along this arc until the weight is lowered as far as possible. Pull the weight back upward along this same path as you straighten your elbows. When performing this exercise with dumbbells, your arms should return to the starting position with the arms partially extended. When using the barbell, pull the weight upward until the bar comes to a resting point just above your chest. Tips From the Trainer Once you have mastered the motion of the lat-pullover, move to the cross-bench variation of this exercise. This variation requires you to place your upper back crossways on the bench with your lower body on one side and your arms on the other. This variation allows for a greater range of movement because it allows for the hips to dip down lower. For maximum benefit on this workout, lower your hips each time you lower the weight with your arms. This helps to get the full stretch out of your muscles.
Posted on: Wed, 17 Sep 2014 03:12:27 +0000
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