![]() To be clear, the dumbbell pullover involves the same biomechanics, which is shoulder extension, but since you are laying on your back and moving your arms from behind you and up overhead, the name pullover makes sense. The first and main version of the cable pullover that we are going to teach you doesn't actually involve you pulling anything over your head from behind, you are simply pulling down from overhead while keeping your arms straight. The term “pullover” can be deceiving as well, especially when it comes to a cable machine. How to do a Standing Cable PulloverĪ cable pullover can be a confusing exercise if you google it, you might find all sorts of images with people performing various types of pullovers. ![]() But for now, we are going to stick with the standard standing cable pullover using a straight bar. While the above is the most common way to do a cable pullover, there are other ways that you can do it which we will teach you. In a nutshell, the cable pullover is done by standing facing a cable machine pulley (with a straight bar or rope handle attachment), putting yourself in a slight forward hinge, and then bringing your arms straight down toward your thighs while engaging the lats, pausing in this bottom position for a moment, then slowly returning your arms back up overhead. It is an isolation exercise, being that movement only acts on the shoulder joint, which targets the back, particularly the lats. In this post, we are going to break down how to do a cable pullover correctly (as well as pullovers with various pieces of equipment, if you don’t have access to a cable machine), common mistakes made while performing a cable pullover, benefits and muscles worked, alternatives to the cable pullover, and the training variables that you can aim for when including the pullovers into your lifting routine.Ī cable pullover is a movement based on shoulder extension (which means bring your arms straight down) using a cable machine. One perfect example of this is the Cable Pullover. A cable machine can provide access to a plethora of exercises – essentially allowing you to hit each muscle group while only using one machine. Like any exercise, it’s going to be the most productive when you feel comfortable and in control of the weight.If the thought of using a cable machine for anything other than chest flyes or some bicep curls and tricep pushdowns intimidates you (or you think is pointless), let this put your mind at ease – there are so many different ways to effectively utilize a cable machine for strength & hypertrophy. Experiment with it to see what feels most comfortable. Note: Some people prefer a standing version with one foot slightly back and bent over at the hip. ![]() The negative (raising) should be performed a little slower than the positive (pulling down). Remember to use a smooth, controlled cadence with this exercise. Now pull the attachment down until your upper arms are to the sides. The starting point is with the spine hyperextended and the upper arms at about 90 degrees to the spine. If you start to extend/straighten the arms at any point, you’ll begin to turn this into a tricep exercise. It is critically important that you keep your arms flexed at this angle throughout the whole movement. they’ll be contracting against resistance when pulling the arms both DOWN and towards the BACK of the body.įacing a high pulley, grasp a rope attachment and bend the upper body to a 45 degree angle. ![]() This is important as being back from the pulley is what will force the lats to work according to their function i.e. Kneel down a few steps back from the pulley. This is an isolation movement and you will want to perform your compound movements for lats beforehand (like deadlifts, barbell rows, or cable rows). So one or two sets at the end of your THT workout is a good idea here. Now, the function of the lats is to bring the arms both DOWN and BACK behind the body.Ī pullover machine works along the path of this function very well indeed, but so do kneeling cable bent-over pullovers.Ĭheck out the demonstation video I have made and then read the notes below.įirst let me say that this exercise should be used as a light finisher to your back workout (just like the most recently approved tricep exercise “ Cable Bent-Over Tricep Extensions“). Why? Because you can get maximum muscle fiber recruitment this way.īy using such exercises you can also bring the muscle into what I call the Peak Contraction Point. You know that I’m a big fan of targeting muscles in a way that works along the path of their FUNCTION. So if you’re ready for thicker lats now, read on! It’s a lat exercise that really targets the muscle and simulates a pullover machine very well. I’m adding a new movement as a THT approved exercise! ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |