![]() Not only can this cause you to lose proper form and lead to injury but it also takes the resistance off the muscle and will diminish the exercise effectiveness. Letting your elbows flare out. This takes the emphasis off your chest and cause possible shoulder injury. Pullovers are one of few lat exercises that dont require heavy gripping or high involvement of the mid-back (rhomboids, middle trapezius).Performing the movement too fast. Performing the movement too fast doesn’t allow you to fully recruit as many muscle fibres.Overstretching. This can lead to strains in the rib cage area ad also possible shoulder damage.Not keeping feet flat on floor or bench. Not keeping your feet flat on the floor can cause lower back injury or strain.The objective of the movement should be top keep your hips down and to get a good slow stretching before reversing the path and squeezing the lats at the top of the movement. Raising your hips. Raising the hips takes the weight resistance off the lats and diminishes the effectiveness of the exercise.Raising your head off the bench. This can cause a strain to your neck.Using too much weight. A common mistake many novice lifters is having to arch your back to pull the weight up.Squeeze the Lats at the top of the movement to get maximum fibre recruitment and maximum muscle contraction.Ĭommon Errors While Performing the Bent-Arm Barbell Pullover.Keep the abs tight and the body stable. A tight core will help prevent injury and give you added stability to engage the weight.Keep your elbows slightly bent and close to the body to keep the emphasis on your lats thereby preventing possible shoulder injury.Begin with a light weight to practice good form and control.Tips for Performing Bent-Arm Barbell Pullover When lowering 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.There are plenty of other exercises which deliver success without such risk. If you have any shoulder problems, be smart and just avoid the Barbell Pullover altogether.Inhale on the way down, exhale on the way up.Ĭaution Needed Performing the Barbell Pullover.While exhaling, pull bar back up using the same path.With elbows bent slightly, the abs tight and the body stable. inhale and lower the bar over and beyond head until upper arm is approximately parallel to torso.Grasp barbell from behind off the floor and position the barbell over chest with elbows bent slightly. Just get on your knees and grip your equipment of choice: a barbell loaded with plates, an ab wheel, or an exercise ball with hands shoulder-width apart.Lie on a bench, head over the end, with your feet flat on the floor.How to Properly Perform the Bent-Arm Barbell Pullover
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