This exercise aims to solicit many muscles: pectoral muscles, back muscles, triceps, serrated muscles, rhomboid.
Which muscles are used during the pullover?
The Pull Over which is an ole-articular exercise is often considered as an essential body-building exercise to integrate in a session of pectoral and triceps. However, if it is true that if the great pectoral is solicited during the execution of this exercise, the muscle which is mainly used during all the movement is the great dorsal. It allows a good opening of the thoracic cage. During the execution of this exercise, it stretches the back.
The pull over is thus also a respiratory exercise but also of softening of certain articulations and in particular that of the shoulder and the back. Others muscles are also solicited like the triceps, the large serrated and the abdominal muscles.
How to perform the pull over?
Lie flat on a weight bench with a dumbbell between your hands, elbows slightly bent. (can be performed with a barbell).
You can put your feet flat on the ground for more stability, which also allows you to pick up more weight, or you can bring your knees close to your belly so as not to arch your lower back too much.
Put your hands around the dumbbell in a secure manner (thumbs and index fingers should form a triangle around the weight)
Then lower the dumbbell backwards, keeping a constant angle at the elbows as you inhale, and blow out as you bring the dumbbell back over your chest with your arms straight. Your back should remain glued to the bench.
CAUTION:
You should not use too much weight for this exercise. To avoid over arching the lower back and injuring yourself, you can cross your legs and bring your knees up to your chest.
It is preferable to do this exercise at the end of the session when the joints are sufficiently warmed up because the Pull-over remains a dangerous exercise especially if the flexibility of your shoulders is limited.
Tips
- Inhale as you lower the barbell and blow out deeply as you raise the weight.
- The use of heavy loads should be avoided in order not to stress the shoulder joint, which in this position is very vulnerable
- Check the strength of the clamps to hold the weights if you are using adjustable dumbbells which can present the danger of catching the discs on your head.
- The flexibility of the shoulder is worked on as the series progresses, which gradually allows for greater amplitude.
Variations of the pull over :
Don't forget to warm up before starting your workout.
- You can perform the same exercise by changing the position of the bench. Indeed, by putting the bench perpendicular to you, you will have a better stretching at the level of the back.
- The exercise can be done with a barbell. Whether it is straight, EZ or triceps bomber.
- Possibility of tilting the bench slightly when performing the pull over.
- Finally, you can replace the barbell with the pulley by placing the bench in front and doing a pull-up. For this exercise, you will need a partner to put the pulley back in place.
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