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• Straight arm pullover full#

On the other hand, an upright position favors the work of the lower part.

In general, bending further forward moves the load on the central and upper part of the bibs.If you move them towards the head, you will move part of the load on the high pectorals and the front deltoids. Pull your arms towards your chest, keeping them as much as possible aligned with the pectorals.If you lean forward to facilitate the movement of the arms, reduce the load intended for the bibs. Keep your torso in the same position throughout the movement.In addition, by performing the movement with the arms straight, the triceps are activated at the expense of the pectorals. Keeping the elbows slightly bent helps relieve the stress that they would have to endure if they were stretched out.Keep the body stable throughout the exercise.After keeping the lower position for a moment, start exhaling and bring your arms back to their initial position.As you approach the sides of the trunk, bring your arms slightly forward until you can barely touch or cross.Inhale and hold your breath as you starts pulling the handles down with your arms relatively straight.In the initial position, the arms lie outside and at the sides, perpendicular to the body, with the elbows slightly bent and blocked at this angle.Bend forward about 15 degrees, with your back in its natural arched position.Grasp the bracket handles of the two high pulleys with a pronation grip (palms facing down) and the arms slightly higher than the shoulders.Always be careful not to alter the almost stretched condition of your arms. Then you breathe in and at the same time lead the pole slowly on the outstretched arms again and control upwards into the starting position.

Now you start the exercise by pushing down the pole on your outstretched arms while you exhale, until the bar is just in front of your thighs. Your lower back will be held lightly in the hollow spine so that your spinal discs are completely relieved during this exercise. Stretch your arms almost completely and tilt your torso so far forward that the stretched arms are beside your head and arms, head and back form an imaginary line. Grasp the pole in the upper grip about shoulder width and stand with a little distance to the caulking step. (Maybe some calf raises too.Attach a straight bar to the high block of the cable tow tower. As with anything productive the routine worked, but I drifted back to my three powerlifts and power cleans.Īnd to further digress, to be a "complete" routine all I would add would be parallel bar dips and parallel grip pull-ups. First two cycles were a warm-up, the last three sets were done to "almost" failure and I added a bit a weight to each set. (Second only to his beautiful Nautilus machines.) My reason for this was Arthur Jones wrote in his Nautilus Bulletins that those five barbell exercises were in his opinion the most productive exercises.

Straight arm pullover full#

YMMVĪs a totally unrelated aside, when I had a "fully equipped" home gym I set up a circuit of barbell press, full squat, stiff-leg dead lift along with pull-overs and curls using the aforementioned E-Z Curl bar. If going for a "pump" was my thing, pullovers would be included.

I used a straight bar, an Olympic bar at that, but the E-Z Curl bar was best.

When doing bent-arm pullovers I found using an E-Z Curl bar to be the best option.