But if there is slack, then you need to wiggle yourself further away from the cable column.Ĭoach’s Tip: You can position yourself with your feet on the floor, or in a hook-lying position where your feet are on the bench and knees are tucked to about 90 degrees. There should be tension going through your arms from the resistance. Start with your arms above your head by the sides of your ears. Hold onto your chosen cable attachment and position yourself on the bench or exercise mat with your body facing the ceiling and your head closest to the cable machine. If you have good overhead mobility, set the cable attachment to start lower (at about three inches). Athletes with poorer overhead shoulder mobility might want to set the cable attachment to start higher (at about six inches). Whether you’re lying on the ground or on a bench, make sure that the cable attachment is about three to six inches from your hands. If you are using a weight bench, set up the cable machine so that it is roughly three to six inches above the surface of the bench. Step 1 - Set Up Credit: Pravinrus / ShutterstockĪttach a triceps rope or straight bar cable attachment to the cable machine. It may also be useful for you to have a weight bench or exercise mat to lie down on. You will need a dual-adjustable pulley cable machine. They are not substitutes for consulting a qualified medical professional.Ĭheck out this step-by-step guide on how to do the cable pullover exercise. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. Here’s everything you need to know about this lat (and chest) builder.Įditor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The cable pullover is a seriously useful exercise whether you want to pre-exhaust your lats, finish them off with an isolation exercise, or simply add a lat accessory. This might give you somewhat less opportunity for building muscle through high tension. When you do a pullover with a free weight like a dumbbell or barbell, the tension on your lats changes throughout the range of motion. Performing this move with a cable machine sets you up for a lot of muscle growth because your lats experience constant tension from the resistance. This variation of the dumbbell pullover relies on using a cable machine as opposed to a free weight - and your lats and chest alike will reap the muscle-building benefits.
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