Pull Over - Bent Arm Barbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Lats Shoulders Chest Strength Barbell Flat Bench Pull Compound Gym
Purpose: This exercise puts more emphasis on your lats.
Benefits: This exercise is an alternative isolation exercise for the development of the lats. It also stretches the pecs.
Lie on a flat (supine) bench with your head close to one end. Hold a barbell with the palms of your hands facing up and about shoulder-width apart. Extend your arms so that the barbell is above your chest and your elbows are slightly bent. This is the starting position. Keep your arms in the bent-arm position. Slowly lower the barbell in an arc behind your head until you feel a stretch in your chest. Inhale during this movement. Hold this position (briefly 1-2 seconds). Return the barbell to the starting position (keeping your arms in the bent-arm position) through the same arc as was used for lowering the barbell. Exhale during this movement. Repeat for the recommended number of repetitions. .
The lats is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the traps on its median dorsal region. It pulls the arm back and down towards the spine.
Step 1
Lie on a flat bench, head close to one end, holding a barbell above your chest, palms facing up, shoulder-width apart.
Lie on a flat (supine) bench with your head close to one end. Hold a barbell with the palms of your hands facing up and about shoulder-width apart. Extend your arms so that the barbell is above your chest and your elbows are slightly bent. This is the starting position.
Step 2
Lower the barbell, arms maintained in a bent arm position, in an arc behind your head.
Keep your arms in the bent-arm position. Slowly lower the barbell in an arc behind your head until you feel a stretch in your chest. Inhale during this movement. Hold this position (briefly 1-2 seconds).
Step 3
Return the barbell to the starting position (with a slight bend in the elbows).
Return the barbell to the starting position (keeping your arms in the bent-arm position) through the same arc as was used for lowering the barbell. Exhale during this movement.