"Standing Cable Pullovers" For Increased Lat Width & Thickness
85.3 هزار بار بازدید -
10 سال پیش
-
► THE BODY TRANSFORMATION BLUEPRINTScience-based
► THE BODY TRANSFORMATION BLUEPRINT
Science-based muscle building and fat loss system:
http://www.BodyTransformationTruth.com
► REALSCIENCE ATHLETICS
No B.S, premium quality supplements you can trust:
http://www.RealScienceAthletics.com
CONNECT WITH ME
Blog: http://www.SeanNal.com
Instagram: Instagram: Sean_Nalewanyj
Facebook: Facebook: SeanNalewanyjOfficial
GET YOUR FREE CUSTOM MEAL PLAN
http://www.SeanNal.com/free-meal-plan...
TAKE MY ONLINE FITNESS QUIZ
http://www.SeanNal.com/quiz-questions...
--------------------------------------------------------------------------------
Video Summary:
"Standing Cable Pullovers" For Increased Lat Width & Thickness
http://www.SeanNal.com/articles/train...
Lat pullovers are not a very common exercise these days, but they date back to the early 1900's and are actually one of the oldest bodybuilding exercises around for building up overall lat width and lat thickness.
The pullover exercise allows you to directly isolate your lats without involvement of other surrounding muscles (such as the biceps, delts and mid-back) which is a common challenge when performing standard compound back exercises like pull ups, pulldowns and rows.
The most widely used variation is the standard dumbbell pullover performed laying across a bench. It's a good lat exercise overall, but the problem is in the fact that it doesn't deliver consistent tension on the lats throughout the entire ROM due to the direction that gravity pulls the resistance.
If you want to use pullovers to build up your lat width and thickness as effectively as possible, then the very best choice here is actually to use a lat pullover machine, since it delivers the largest range of motion and consistent tension all the way through.
However, most gyms don't have these machines available, and the standing cable pullover is the next best bet. Proper cable pullover form is as follows...
1) Place a straight bar or ez bar attachment at the top of the machine, take a couple steps back and grab it overhand, hands spaced shoulder width apart, elbows bent and torso leaning forward.
2) Pull the cable down in a circular motion until your hands are at your sides, focusing on driving through your elbows rather than your hands.
3) Raise the weight back up under control until you feel a good stretch in your lats before pulling down again.
I'd recommend performing your standing cable pullovers at the end of your lat workout, for 3-4 sets of 8-12 reps. This is a great movement for building lat muscle that most people overlook.
Science-based muscle building and fat loss system:
http://www.BodyTransformationTruth.com
► REALSCIENCE ATHLETICS
No B.S, premium quality supplements you can trust:
http://www.RealScienceAthletics.com
CONNECT WITH ME
Blog: http://www.SeanNal.com
Instagram: Instagram: Sean_Nalewanyj
Facebook: Facebook: SeanNalewanyjOfficial
GET YOUR FREE CUSTOM MEAL PLAN
http://www.SeanNal.com/free-meal-plan...
TAKE MY ONLINE FITNESS QUIZ
http://www.SeanNal.com/quiz-questions...
--------------------------------------------------------------------------------
Video Summary:
"Standing Cable Pullovers" For Increased Lat Width & Thickness
http://www.SeanNal.com/articles/train...
Lat pullovers are not a very common exercise these days, but they date back to the early 1900's and are actually one of the oldest bodybuilding exercises around for building up overall lat width and lat thickness.
The pullover exercise allows you to directly isolate your lats without involvement of other surrounding muscles (such as the biceps, delts and mid-back) which is a common challenge when performing standard compound back exercises like pull ups, pulldowns and rows.
The most widely used variation is the standard dumbbell pullover performed laying across a bench. It's a good lat exercise overall, but the problem is in the fact that it doesn't deliver consistent tension on the lats throughout the entire ROM due to the direction that gravity pulls the resistance.
If you want to use pullovers to build up your lat width and thickness as effectively as possible, then the very best choice here is actually to use a lat pullover machine, since it delivers the largest range of motion and consistent tension all the way through.
However, most gyms don't have these machines available, and the standing cable pullover is the next best bet. Proper cable pullover form is as follows...
1) Place a straight bar or ez bar attachment at the top of the machine, take a couple steps back and grab it overhand, hands spaced shoulder width apart, elbows bent and torso leaning forward.
2) Pull the cable down in a circular motion until your hands are at your sides, focusing on driving through your elbows rather than your hands.
3) Raise the weight back up under control until you feel a good stretch in your lats before pulling down again.
I'd recommend performing your standing cable pullovers at the end of your lat workout, for 3-4 sets of 8-12 reps. This is a great movement for building lat muscle that most people overlook.
10 سال پیش
در تاریخ 1393/12/12 منتشر شده
است.
85,395
بـار بازدید شده