Pull Over - Incline Two Handed Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Lats Shoulders Chest Strength Dumbbell Incline Bench Push 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.
Sit in an incline bench with your feet flat on the floor. Hold a dumbbell with both hands, letting it rest between the thumb and first finger of both hands. Extend your arms, elbow slightly bent, so that the dumbbell is above your head. This is the starting position. Slowly lower the dumbbell through an arc until the dumbbell is behind your head, the upper arms remain stationary, close to your head. Inhale during this movement. Hold briefly (about 1-2 seconds). Return the dumbbell to the starting position by reversing the raising of the weight through the same arc as was used for lowering it. Exhale during this movement. Repeat for the required 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
Sit in an incline bench, holding a dumbbell cupped in both hands. Extend arms, elbows slightly bent, dumbbell above your head.
Sit in an incline bench with your feet flat on the floor. Hold a dumbbell with both hands, letting it rest between the thumb and first finger of both hands. Extend your arms, elbow slightly bent, so that the dumbbell is above your head. This is the starting position.
Step 2
Lower the dumbbell, with slightly bent arms, in an arc behind your head.
Slowly lower the dumbbell through an arc until the dumbbell is behind your head, the upper arms remain stationary, close to your head. Inhale during this movement. Hold briefly (about 1-2 seconds).
Step 3
Raise the dumbbell (with elbows slightly bent) to the starting position.
Return the dumbbell to the starting position by reversing the raising of the weight through the same arc as was used for lowering it. Exhale during this movement.