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SQUATS

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SQUATS

After seeing the push-ups with dumbbells, we continue with a classic of body training, the squat or squats. Do you really think you’re doing them correctly? Read…

SQUATS

When doing Squats, several muscle groups come into play; making this an integral and flexible exercise.

Among the benefits of squats, we can highlight the different variants that it offers us to work different muscles of the legs without many complications of equipment, so we can use our own body to tone, or develop muscle mass using a bar.

That if, at this point is when we must be more careful, it is very important to avoid injuries of any kind associated with overexertion or poor execution of the exercise technique.

WHAT IS THE RISK OF DOING SQUATS?

Squats with load can generate an important type of injury: the herniated disc, in general of the lumbar area.

This is produced by the displacement of the intervertebral disc and the compression of nervous tissue. And in general, it is given by errors in the execution technique.

To avoid it, keep reading! Below I explain how to perform this exercise for legs correctly and we will see the most common mistakes and how to avoid them in order not to hurt our body.

Oh, I forgot! Before continuing, it is worth noting a tip to keep in mind; If you cannot get to perform the exercise with your feet fully supported either by having a long femur or very rigid ankles, you can support your heels on a small platform a few centimeters high and thus be able to maintain the stability that the exercise requires. Now yes, let’s continue!

HOW TO DO SQUATS CORRECTLY?

  1. We take a bar and rest it on the trapezoid, holding it with both hands at a separation that allows us to extend our elbows back and is comfortable when doing the exercise.
  2. With the head erect, looking forward and the feet apart the width of the shoulders, we take a breath and perform the flexion of the legs pulling the hip back and “keeping the spine straight without bending it“.
  3. When the femur is parallel to the floor, we extend the thigh to return to the initial position, exhaling on the climb.

Its execution as you will notice is very similar to the leg push-ups with dumbbells of which we talked before. But in this case, it not only works the quadriceps and glutes, to a lesser extent it helps us strengthen abdominals, abductors and extensor muscles of the spine. Why? simply because the load is greater.

The Position of the Back

During the execution of the squats the back should always remain straight, it should never curve in full execution, as we said before it is the main cause of injury in these types of exercises.

For this we can also apply is the technique of “Blocking” which consists of the following three steps:

  1. Widen the chest by deep inspiration, holding the breath, with this we offer rigidity to the rib cage.
  2. Contract the abs to prevent the torso from going forward.
  3. Subtly curve the lumbar region by contracting the lumbar muscles (the classic pulling tail), to end the blockage and thus avoid bending or arching the spine.

HOW TO DO SQUATS WITH LEGS APART?

The correct technique to do the squats with the legs open is the same as for the classic version, the only difference is that we will increase the separation of the legs and place the tips of the feet facing outwards.

In this way you can work more intensely the inner thigh and the area of the abductors.

Needless to say, it is an exercise that when complemented with the previous one can tone and develop the entire set of leg muscles, from the buttocks to the abductors through the quadriceps and even to a lesser extent the isquitoibial.

The Position of the Feet

Do you have to vary the position where your feet point when doing the squats?

Well, there is really no difference.

Basically, when the feet are placed in particular positions, the muscles of the front of the thighs perform the same job, as it is only the toes that are directed outwards, the front or the inside.

Just keep your toes in a position where you feel comfortable, that is, without the exercise causing you any pain or discomfort.

If you still decide to try different positions, remember that stability and safety are the key elements when performing the correct technique to do squats.

SIDE BRIDGE FOR ABDOMINAL TRAINING

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SIDE BRIDGE FOR ABDOMINAL TRAINING

Let’s analyze how to perform the Side Bridge to Tone the Abs plus some training tips.

Most people tend to think that dynamic exercises like crunch abdominal are the best exercises for abs and we end up leaving aside the lining exercises.

SIDE BRIDGE FOR ABDOMINAL TRAINING

We should not underestimate these exercises, including the side bridge and the variations that may arise from it, surely, they will bring some surprises.

This abdominal exercise isometrically requests all core muscles.

It is a complete strength training exercise that helps strengthen the oblique muscles, rectus abdominis muscle, lower back, and even back (dorsal) muscles.

The Lateral Bridge allows to stimulate all the muscles around the spine and, if combined with other lining exercises, the typical back pain will be avoided.

HOW TO PERFORM THE LATERAL BRIDGE TO TRAIN THE ABDOMINALS?

  1. Lying on the opposite side of the one you want to work on, put your feet on top of each other, your legs stretched out and your knees relaxed.
  2. Place your forearms on the ground and perpendicular to it.
  3. Leave your arm free along the body or by holding your hip.
  4. Put yourself in a sustained position so that your back is straight and your head is in line with your spine.
  5. Hold in this position for at least 20 seconds to start and then increase the time you hold the position to keep moving forward and not stagnate.

For greater effort and for more advanced levels of training you can perform the exercise variant by holding a dumbbell while performing the plank.

SOME TIPS TO APPLY ON THE SIDE TIP

Use a soft support so as not to hurt the elbow when performing the exercise, the position will be more comfortable and so you can focus only on the training of the obliques.

Be sure to keep your spine straight. Lift your pelvis and stretch your legs but without locking your knees.

As I said before, if you are a beginner, start by holding the position for 10 seconds and increase the training time from a few seconds each week.

As a complement you can incorporate the classic bridge to your abdominal routines, this will be very beneficial on your way to abdominal development or toning.

SIDE BENDS WITH DUMBBELLS

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SIDE BENDS WITH DUMBBELLS

The “Lateral push-ups with dumbbells” aim to train the abdominal muscles, and some back muscles such as the lumbar, let’s see how it is done correctly.

SIDE BENDS WITH DUMBBELLS

In fact, it is vital for the lateral stability of the spine and one of the few exercises that actually trains this muscle is lateral flexion and its variants.

Let’s see then how to do it correctly in order to avoid injuries and increase the effectiveness of this exercise for abdominals.

HOW TO DO SIDE PUSH-UPS WITH DUMBBELL?

  1. While standing, take a dumbbell with one hand, while the other should be left free on one side or supported by the head.
  2. Distribute your body weight on both legs and maintain correct posture throughout the exercise.
  3. Tilt the trunk, as low as possible, to the side where you hold the dumbbell, taking care not to move the pelvis. Return to the starting position to end a replay.

It is very important that they perform the exercise with slow and controlled movements, feeling the work in the area. The muscles involved are the oblique abdominal muscles, lower back and lumbar muscle.

HOW TO DO LATERAL PUSH-UPS ON INCLINED BENCHES?

This is a variant of the exercise that will allow you to train on a side bench. Yes, the one we usually use for lumbar extensions.

  1. Stand on your side, with your hips on the bench, your trunk in the air, your hands behind your head or chest, and your feet locked in the support.
  2. Inhale and perform an upward flexion of the torso strongly contracting the obliques.
  3. Bring the trunk back to the horizontal position for a repetition.

TIPS FOR PERFORMING SIDE PUSH-UPS

The range of motion should not be very wide, it should be about 30 to 45 degrees. However.

The development of the oblique muscles, and mainly the abdominal quadratus, is critical for the lateral stability of the spine. But due to its location (and level of depth), the latter is not visible, however we must not ignore the importance of its role in vertebral statics.

To make sure you properly isolate your muscles, you need to stay in the lateral plane. You should not lean forward or backward, or make any kind of rotation. All these variants are dangerous for the back.

This exercise is often criticized because it is said to widen the waist. In part this is true, because the force needed to perform it can increase muscle mass. But did you know that oblique muscles also contribute to maintaining a flat stomach?

In addition, we must think that an imbalance in the development of the back and lower or lateral abdomen can cause serious injuries.

So, the choice is yours… A flat stomach and a lower risk of injury with a slightly larger size, or a slightly larger size, but hurting you and feeling pain frequently.

SHRUG WITH BAR AND DUMBBELLS

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SHRUG WITH BAR AND DUMBBELLS

In other articles of the guide to back exercises, we have seen the rowing to the neck and the horizontal rowing, exercises that served us to develop the trapezius. Today it’s time to analyze the shrug.

SHRUG WITH BAR AND DUMBBELLS

But if you just start training with weights or if you want to complement the previous exercises, I present the shrug, another exercise to develop the trapeze which has two variants:

One with dumbbells that serves for an integral work of the entire trapeze as a whole and another with a bar to focus on the top of it.

The shrug is an ideal exercise for men looking to develop the deltoid and trapezius and thus obtain a more virile appearance.

Obviously, women can also do it, although if you are not looking for a bodybuilder body do it with little weight in order to tone and not lose certain feminine features.

HOW TO PERFORM BAR SHRINKAGE?

  1. We stand facing the bar and with our legs shoulder-width apart.
  2. We take the bar with a grip in pronation and a little more open than the width of shoulders in this case.
  3. Now we inspire and perform the shrug of the shoulders paying attention to keep the arms relaxed, the back straight and the abs contracted.
  4. To finish we exhale and return to the initial step to perform a new repetition.
  5. As we said before, the bar shrinkage is an ideal exercise for the upper portion of the trapezius, but we must take into account to maintain the basic precautions for this type of exercise such as: straight back and avoid sudden movements, once the technique is mastered this exercise allows us to work with important loads.

Variant of the exercise with the bar behind the back

  • This exercise takes the same concepts and tips as the traditional bar shrink; we just have to be careful with the weight we lift as it may be less than the version with bar in front.
  • In turn, if they do it correctly and with the right weight you will notice a greater effect on the trapezius.

HOW TO PERFORM THE SHRUG WITH DUMBBELLS?

  1. This variant also runs the same as the previous one in terms of the position of the body, feet and legs. But in this case, we will take the dumbbells by placing them on the sides of the hip, and with the arms slightly flexed we proceed to make a total shrinkage of the shoulders.
  2. This exercise requests not only the upper portion of the trapezoids but also the middle, angular portion of the shoulder blades and rhomboids.
  3. Like the previous one we must have the same precautions, and once we master the technique, we can increase the weight.

TIPS TO PROPERLY PERFORM THE SHRUG

  1. Let’s see some training tips that will allow us to achieve the greatest possible benefit with this back training technique.
  2. Raise your shoulders as high as possible to request the upper trapezius as much as possible.
  3. Don’t exhale before reaching the highest portion of the movement. Blocking breathing helps stabilize the torso to keep the spine in proper alignment and prevent injury to the spine or intervertebral discs.
  4. The use of heavy loads reduces the range of motion and tends to cause us to put the shoulders down during the exercise, which can affect our posture and could even lead to problems in the lumbar spine. To perform proper alignment technique, try to keep your shoulders back as much as possible when elevating them.
  5. At the time of barbell shrugging, make a bottom-up motion but without rotation, rotation does not improve efficiency and can put the shoulders in a biomechanically uncomfortable position.
  6. The full range of motion not only ensures better muscle development, but also helps maintain the flexibility of the shoulder girdle. Loss of flexibility can lead to poor execution of some exercises and raises the risk of pinching and other shoulder problems.
  7. Keep your head up and look straight ahead throughout the exercise. If the head is tilted to one side, muscle development may be uneven on one side or the other.
  8. If you’re having trouble keeping your shoulders back, just do the dumbbell shrug.

ROWING WITH LOW PULLEY STANDING

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ROWING WITH LOW PULLEY STANDING

Learn how to properly do the paddle on a standing low pulley to develop your back, shoulders, biceps, and abs, all with the step by step.

ROWING WITH LOW PULLEY STANDING

One-handed rowing with pulley will help you get excellent results in terms of strength and back development with minimal risk of injury.

It is a useful exercise whether you train in the gym or if you use a home multigym equipment, very fashionable in some places and that works based on a pulley system to generate resistance.

HOW TO PERFORM ROWING WITH LOW PULLEY STANDING?

  1. Attach a one-handed handle to a low pulley equipment.
  2. Take the handle with your left hand, palm inward and your arm fully extended.
  3. Move back 30 to 60 cm so that the weight does not rest on the weight pile.
  4. Lean forward, keeping your knees slightly bent and one foot in front of the other. Your back should always remain straight.
  5. Rest your right hand against your right thigh and pull the handle back.
  6. You should feel your left dorsi contract as your elbow travels beyond your back.
  7. Pull until the handle reaches chest level.
  8. Pause and then slowly return to the starting position.
  9. Do all the repetitions with that arm, and then switch to the other arm.

EXTRA TIPS FOR ROWING WITH PULLEY

Always start with the knees slightly bent, the torso flat and approximately at an angle of 45 degrees to the ground, the work arm extended towards the floor (with the palm facing inwards) and the hand that does not work holding the machine or the thigh so that you can maintain a correct stability

The principal muscles involved in the exercises are the latissimus dorsi, brachial, round major and minor

THE PADDLE WITH PULLEY LOW TO TWO HANDS

This variant is similar to the T-bar rowing, which we have already seen, but now using a cable.
It has the advantage of offering smooth movement with constant resistance, as long as your technique is good.

On the negative side, you will have to use a little less weight to avoid losing your balance, since the pull is diagonal (not vertical as in rowing with barbell).

The hardest part of the exercise is keeping your back and the rest of your body in position. And this is the reason why it is not widely used.

HOW TO PERFORM ROWING WITH LOW PULLEY TO TWO HANDS?

  1. Attach a short straight bar to the low pulley cable.
  2. Stand in front of the equipment by taking the bar (you can try different types of grips) about 60 cm from the weight pile, now lean about 45 degrees, keeping your lower back slightly arched and your knees bent.
  3. Contract the two shoulder blades together and then pull the bar toward your abdomen, until the base of your hands makes contact with your torso.
  4. Keep your elbows close to your body at all times.
  5. Pause, then return to the starting position and repeat as necessary.

DIFFERENCES BETWEEN ONE-HANDED AND TWO-HANDED ROWING

Training unilaterally allows you to pivot your torso to the side of the latissimus dorsi. This small rotation of the torso allows your elbow to go much further back.

And in this sense, the contraction, especially of the lower wide dorsal, will be much greater.

On the other hand, you can imagine that it is impossible to get those extra cm if you are working bilaterally, right?

However, in this case you can use proportionally more weight for the side of the back you are training. This is because the pressure on the vertebrae is lower.

Therefore, the choice is up to you and your goals, you can start with one-handed rowing and when you have mastered the technique and have gained some strength and stability move to barbell mode to allow you to lift more weight.

ROWING WITH LOW PULLEY

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ROWING WITH LOW PULLEY

Looking for an exercise to maximize the development of your back muscles? The rowing with low pulley that will help you a lot to achieve your goals, let’s see how it is done correctly.

ROWING WITH LOW PULLEY

Low pulley rowing is a necessary exercise for muscle growth and strength development in your back. Therefore, using a good technique is very important if you are looking for optimal and safe results.

Keep in mind that this is a deceptively complex exercise, which will generate severe discomfort in case we apply a bad execution technique.

Unfortunately, novices often assume that it is safe (after all a machine is used) so they do not focus on the postural precautions they should employ, just as they were training with free weights.

Let’s see, then, which is the correct technique to perform the rowing with low pulley.

HOW TO PERFORM ROWING WITH LOW PULLEY?

  1. Select the desired resistance of the disc stack and sit on the bench with your legs extended in front.
  2. It is important to start with your hands on your ankles, your back bowed, and your knees slightly bent.
  3. Keep your legs slightly bent and go forward to grasp the V-handle with both hands in a neutral grip (your palms should face each other).
  4. To begin, lean forward and slowly stretch your arms, then pull the lever toward your torso to start the movement.
  5. As the handle reaches the abdomen, bring the shoulders back and down, basically leaning back.
  6. Be sure to keep your legs slightly bent, your back arched, and your elbows wide at shoulder width.
  7. In a controlled manner, return to the starting position for a new repetition.

To stabilize the exercises; Use your abdominal muscles and back to maintain an upright posture.

WHAT SHOULD THEY NOT DO IN THIS EXERCISE?

  • Do not arch your back
  • Do not perform an excess of movement with the trunk; That is, do not lean too far forward or backward.
  • Don’t raise your shoulders.
  • Don’t let the weight pull you into the weight pile.

THE REQUESTED MUSCLES

  • Main muscles: latissimus dorsi, brachial, biceps, round major and minor.
  • Secondary muscles: rhomboids, triceps (long head), long supinator, trapezius (middle and low), deltoid (rear), other back muscles.
  • Antagonists: deltoid (frontal), pectoralis major, triceps.

TIPS FOR APPLYING TO LOW ROWING WITH PULLEY

If you want to take training to a new level, then you should not stop trying this pure strength exercise widely used by athletes and bodybuilders.

This gym equipment is among the oldest you’ll see in any gym. It will allow them to lift a heavy load, as long as they take the precautions, I have mentioned not to hurt their lower back.

It develops and widens the latissimus dorsi very effectively, while also working the entire back. But for this reason, an important observation must be made, people suffering from low back pain or other lower back problems should choose the equivalent movement in another machine, which provides support for the chest and abdomen.

Finally, a tip, more than interesting to apply in the low rowing with pulley: To orient the exercise to the trapeze try pulling the handles or bar in a high position towards the chest, a low trajectory towards the abdomen will work more the wide dorsi!

ROWING TO THE NECK

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ROWING TO THE NECK

Bored of the usual routine? Looking for a new shoulder exercise? In a new article for the Total Bodybuilding Exercise Guide, we bring you an exercise that can help develop the deltoid muscles in a brutal way, the rowing to the neck!

ROWING TO THE NECK

This is an exercise aimed primarily at men, since working together on both areas could be said to confer a greater degree of “masculinity” to put it in a way that is understood.

It is a variant for shoulder training not very easy to perform, so we recommend starting with low weight until you master the technique properly.

In this way we benefit from performing the exercise correctly, thus achieving the desired results, and avoiding any injury that an incorrect execution could generate.

HOW TO PERFORM THE ROWING TO THE NECK?

  1. We stand with our legs slightly apart from each other, with our backs straight, the bar taken in pronation resting on the thighs and the hands apart, a little more than the width of our shoulders.
  2. We inspire and raise the bar to the height of the chin, raising the elbows as high as possible while performing the movement.
  3. At the end of the movement exhale and lower the bar trying to control its descent as much as possible to avoid any type of pull.

The exercise can also be done with dumbbells taking the same precautions in terms of bodybuilding technique.

What muscles does the rowing to the neck with barbell develop?

This exercise requests different muscle groups to a greater or lesser extent within which we find the deltoids, trapezius, biceps and forearms. At the same time, we request the abdominals and buttocks to maintain the stability of the position.

TIPS FOR APPLYING TO THE NECK PADDLE WITH BAR

Maintain an upright posture throughout the movement, with your elbows pointing sideways as the bar rises along your torso. With regard to the hands remember that they should not be above the elbows.

If they make a wide grip of the bar the effort is oriented to the deltoid, while a narrower grip emphasizes the trapezius so they would already be working a different muscle area than they want, pay attention to this point.

Avoid excessive shrinkage or rounding of the shoulders, this will avoid pain and possible injuries.

PUSHDOWN DE TRICEPS

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PUSHDOWN DE TRICEPS

The Triceps Pushdown is a very good exercise both for the warm-up of the elbow and triceps joints, and for the development of these muscles.

PUSHDOWN DE TRICEPS

Triceps pushdowns (also known as pulley traction), is a perfect exercise to be used at the end of training, as it isolates the triceps, especially the side heads.

As a result, they can stimulate all three triceps muscles with good maximum contraction.

Now, this is an exercise that we will not be able to perform as part of a home routine since more equipment is needed to use it; but luckily in most gyms it is available.

So, if you find it interesting and have not yet carried it out, ask your trainer about the possibility of including it in your gym routine.

HOW TO MAKE TRACTION WITH PULLEY FOR TRICEPS?

This is a basic exercise for the triceps, which stimulates the three heads that form the thickness of the upper arm.

In this movement it is necessary to perform the push down the triceps with a rope, a bar, or a handle. In each case, the basic principle is the same. The elbow acts as a pivot and should not move anywhere.

How to make the Traction with Cable for Triceps?

  1. Stand in front of the sheaves equipment and block the lumbosacral area of the spine.
  2. Grasp the cable with a neutral grip with both hands.
  3. Pull this down, while maintaining control of movement, and keeping your elbows in a position close to your body until you achieve full muscle tension.
  4. At the end of the movement, you can stretch the cable while moving each hand to the side in order to stimulate the triceps to the maximum.

TIPS FOR PULLEY TRACTION

Remember to use the proper weight and keep the cable tension constant. The cable should move smoothly, without sharp pulls.

Look for your body to remain completely immobile throughout the development of the exercise. Even the angle of the spine must remain parallel to the direction of the cable.

It is very important to prevent the elbows from moving sideways. In turn, you should avoid shrinking or rounding your shoulder. and finally avoid leaning back.

We hope that this exercise has been of interest to you, it really is a movement that helps a lot in the development of the triceps, it only requires our maximum concentration to maintain the proper technique.

PULL-UPS IN FIXED BAR

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PULL-UPS IN FIXED BAR

Do you want to know what is the best way to do fixed bar pull-ups? Here we show you how to make them and give you some tips!

PULL-UPS IN FIXED BAR

Do you want to know what is the best way to move forward with the pull-ups? First of all, let me tell you that the pull-ups are ideal to develop the muscles of the back with a focus on the development of the dorsals.

This will help us generate the typical V-torso that many practitioners are looking for, that is, it helps us define and widen the body to give the appearance of having a much wider rib cage.

Perhaps a weak point of this exercise is how difficult it can become for a beginner, since we are using our whole body as a source of resistance, so previously they should start with simpler exercises.

And in case of having some overweight, trying to lose those extra pounds will help them a lot when doing the exercise.

The ideal would be to start with very few repetitions perhaps one or two a day for each exercise and progress gradually, yes, the most important thing is to perform the exercise correctly.

You will see how over the weeks they will be able to make a progressive increase in repetitions.

And if at first, they cannot, do not be discouraged, with other complementary exercises you can acquire the necessary strength to be able to perform the pull-ups in the near future.

Doing the pull-ups correctly depends a lot on our patience and perseverance.

Without more to say let’s see what is the correct way to perform the pull-ups in fixed bar to start as soon as possible to develop the muscles of the back.

HOW TO PERFORM THE PULL-UPS IN BAR?

  1. We cling to the bar by taking the bar in pronation, with our arms apart and leaving the body in suspension.
  2. We inspire and perform an upward traction raising with our own strength until the nape of the neck almost touches the bar.
  3. Finally, we descend in a controlled manner.

This exercise works intensely the lower portion of the dorsals but the biceps and pectorals are also involved. As you can see it is a very complete exercise.

TIPS FOR DOING PULL-UPS CORRECTLY

This exercise trains the muscles of a great range of motion and produces a strong contraction of both the biceps and the dorsals (the lower part).

When doing the pull-ups with the elbows pointing forward, the lower back, is very requested.

Therefore, when flexing, pull the hips up, thereby elevating the body. To help the chest touch the bar, at this point they can tilt their head back.

You will notice that at first, the movement is relatively easy, but it becomes much more difficult to stabilize when the body reaches the level of the bar, so be very focused when performing it.

Do not swing while doing this exercise. It is preferable that they release from the bar and pause rather than wait for the oscillation to stop.

If the body swings, more momentum and less resistance is generated. Try to keep your body straight as movement limits effectiveness and consequently muscle development.

The extension of the shoulder joint is responsible for the start of the exercise, then gradually as the body rises, the elbow bends automatically, causing more biceps to intervene.

Because some people initially leave their arms outstretched, the contraction of the brachial muscle is not strong enough to lift the body.

That is why many cheat the exercise by making a sudden movement, try to avoid this technique, how? avoiding leaving the arms fully extended on the descent.

PULLOVER WITH HIGH PULLEY

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PULLOVER WITH HIGH PULLEY

The pullover with high pulley is a good exercise for the middle back, although it does not allow us to carry a lot of weight, since the cable will push up. Let’s see how it is done correctly.

PULLOVER WITH HIGH PULLEY

Still, it works well for training the latissimus dorsi from a different angle than conventional machines.

Unlike other exercises, the biceps is hardly involved, while the triceps keeps the elbow in an isometric position and the long head is also actively involved in the effort.

It could be said that this exercise is similar to how certain swimming strokes are given so it is very good for those who dedicate themselves to this sport.

However, beginners may find it difficult to achieve good technique, therefore, this exercise is usually recommended for experienced athletes. However, this guide will help you implement it in your routine if you learn to train with the correct technique and follow the tips that I share below.

HOW TO PERFORM THE PULLOVER ON HIGH PULLEY?

  1. Stand in front of the high pulley (it is that gym machine that is used with cable), if your gym does not have this do it with a bib machine.
  2. You should have your legs shoulder-width apart and with your spine in a neutral position.
  3. Hold the bar with a pronation grip (palms down) and outstretched arms (but not locked eh).
  4. Step back between 30 to 60 cm, the bar should be at head level. Now you can lean forward slightly (no more than 10-15 degrees) or you can stay completely upright.
  5. Inhale and, in a controlled motion, lower the bar towards you until it touches your thighs, always keeping your arms outstretched (although your elbows may be slightly bent).
  6. You can arch your back a bit at the end of the movement to get more traction. Hold the contraction for a second, and then slowly return to the starting position.

MUSCLES INVOLVED

The main muscles involved in the pullover with high pulley are: the latissimus dorsi, the greater and minor round, and the triceps

TIPS FOR PULLOVER WITH PULLEY

  • Keep your head level and your eyes facing forward.
  • Bend your knees slightly.
  • Keep your arms straight throughout the movement.
  • Keep your body well supported.
  • Don’t bend your hips when “lowering the load.”
  • Keeping your back and arms stretched out (and the rest of your body in the same position), lower the bar to the top of your thighs forming an arc.
  • Avoid raising your shoulders toward your ears, arching your back, and bending your arms.

VARIATIONS TO APPLY TO THE PULLOVER WITH HIGH PULLEY

You can perform the exercise with a rope attachment so that your hands are together and in a neutral position (palms, facing each other).

To extend the range of motion, bend toward the waist until your torso is about 45 degrees off the floor. Start each repetition with your hands up.

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