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FLAT BENCH LAT PULLOVER HOW TO

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.This has many of the same benefits as the dumbbell pullover, being an isolation exercise and really stressing the lats in that stretched position. Overstretching. This can lead to strains in the rib cage area ad also possible shoulder damage. Drive through the elbows, thinking only about flexing and extending the shoulder with your elbows tight to your sides.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.

Lie on a bench, head over the end, with your feet flat on the floor.

FLAT BENCH LAT PULLOVER HOW TO

How to Properly Perform the Bent-Arm Barbell Pullover