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.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. My question is whether the dumbbell (barbell) pullover is an alternative to the machine version Have tested it years ago, though not made any serious attempt (as I can remember I didn’t like the feel of it back then).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. The only difference is in the equipment being used and perhaps a slightly wider grip. It’s the same basic movement pattern, the same range of motion and will hit the same muscles as the Dumbbell Pullover. Raising your head off the bench. This can cause a strain to your neck. The closest Dumbbell Pullover alternative is most likely the Barbell Pullover.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.Once you return to the starting position, the weight hovers directly over the shoulder joint and you lose tension on the lats right when you want them to be flexed as hard as possible. Keep your elbows slightly bent and close to the body to keep the emphasis on your lats thereby preventing possible shoulder injury. How about free-weight pull-overs using a dumbbell or barbell The problem with these is what happens at the end of each rep.
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