Bench (To help reach the bar if it’s too high). Lifting partner (To assist in getting your chin over the bar). #BARBELL CHEST PULLOVER FULL#
Lifting Band (To assist in completing the pull-up or doing more repetitions with full range of motion).Pull Up Bar (Either as part of a rack or a wall-mounted bar).Pull-ups are one of the best upper-body movements you can do in the gym, period. It’s hard to list Dumbbell Pullover alternatives, or really any lat movement for that matter, and not include Pull-ups. If done correctly, it should almost (and actually might) lift your feet up off the floor. The bulk of the force should be generated by aggressively using the core to hinge forward. The biggest mistake I see with Med Ball Slams is athletes not utilizing the core and simply throwing the ball down with their arms. I can’t tell you how many times I’ve seen athletes almost have their face smashed by a medicine ball bouncing much harder and rebounding much faster off the ground than they were anticipating. Let the ball slam into the ground, catch it off the bounce and repeat for the designated number of reps.įirst and foremost, test how ‘bouncy’ your medicine ball is before starting.
Follow through with the arms and release the ball.Using the core, pull the body down – hinging forward at the hips.
Grab a medicine ball and stand tall with feet roughly shoulder-width apart.If you want to add some power into your workouts, this is a great option. Medicine Ball Slams is a dynamic variation of the same basic Dumbbell Pullover movement. Stay vertical and pull through with the lats. It may be tempting to lean forward in order to move more weight, but then you’re compromising the movement intention. Keep a slight bend in the elbow when doing Straight Arm Lat Pulldowns, do not completely lock out the arm as this puts unnecessary strain on the joint. Slowly return the bar back to the starting position and repeat.Now, keeping the arms straight, pull the bar down to the thighs.
Stand tall, brace the core and place a slight bend in the elbow. Hook a long straight bar attachment to a Lat Pulldown Machine. Lat Pulldown Machine (or similar cable pulley machine). It may look different because it’s from a standing position, but the movement and the focus on the lats is very similar. If you have a cable machine, Straight Arm Lat Pulldowns make an excellent Dumbbell Pullover alternative. Stay slow and controlled and focus on the stretch followed by the strong contraction as you raise the barbell back to the start. Either bar is fine to use, it’s all up to personal preference.īarbell Pullovers will give a deep stretch to the chest and triceps on the lift’s eccentric (lowering) phase. The shorter bar is easier to manage and the angles make for a more comfortable position on my wrists. *I actually prefer using an EZ curl bar over a straight barbell. Finally, pull the barbell back to the starting position. Now, reach the barbell overhead (allow some bend in the elbow) until your hands are about even with the height of the bench. Press the barbell to arm’s length straight up over the chest. Grab the bar with an overhand grip about shoulder-width apart. Lay on a bench with the top of your head all the way to the edge of the bench. Triceps Brachii (focus on the long head). Barbell (also often done with an EZ Curl Bar*). 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. The closest Dumbbell Pullover alternative is most likely the Barbell Pullover. My goal is that no matter what equipment you have or whether you’re a beginner or an experienced lifter, at least one of these exercises will be just what you’re looking for. There are exercises that utilize a wide range of equipment from barbells to machines to even a resistance band. I’ve tried to include as much variety in this list as possible.
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