Insider’s Guide To Bent-Arm Barbell Pullover Exercise

Bent-Arm Barbell Pullover Exercise

Vying for the perfect “V-shape” back similar to the one gym enthusiasts boast of? Practice bent arm barbell pullover that is clearly explained in This workout is an advanced strength-training exercise used primarily for the development of lats (or Latissimis Dosi). This is a Compound movement exercise which incorporates plenty of pulls for developing the primary muscles.

Muscles Groups That Benefit From Bent Arm Barbell Pullover
The Pectoralis Major, Triceps, Teres Major and Rhomboids are the synergist muscles that benefit from this exercise. Stabilizers like Deltoid, Triceps Brachii and Wrist Flexors are targeted in parallel.

Getting started
To get into the starting position, lie down on a flat surface, with the feet placed flat on the floor. Your arms must be placed at a distance of 14 or 15 inches away from the body ensuring that the elbows are bent at an angle of 45 degrees throughout the exercise. Inhale deeply and bring down the bar to the ground forming a semicircular motion behind you. Raise the bar in the same manner and repeat for another set.

Are you few of the people who find it difficult to breathe normally while lifting weights? Here’s some advice you can use. Remember to exhale or breathe out when you lift the barbell above your chest. When you bring down the barbell, inhale or breathe in.

Beginners can start off by using light weight to gain control. To avoid running the risk of a shoulder injury, pay special attention to the position of your elbows. They must be placed in so that the entire impact is on the pecs and lats.

Common Mistakes
Using excess weight- Avoid arching your back when you lift the weight up from the ground. Do not place your elbows spread out as it can lead to muscle tear and back pain.

Jerky hip movements- When you move your hips, it can cause your body to shift the focus of the chest. Always ensure that you place your feet flat on the ground, so you do not get lower back pain or muscle tear.

Moving the weights- Try to remain as stiff as you can. Jerky movements or shifting the weight too often can cause injury and reduces the effectiveness of the exercise. Perform each step slowly, so each muscle group benefits from the bent arm barbell pullover exercise.

You have to include variations of the bent-arm barbell pullover, so different muscle groups benefit greatly from the exercise. Include two or more dumbbells with the usual movements. Another alternative would be an exercise ball that helps build core strength.

Additional Exercises
Dumbbell Front Lateral Raise- Start off by holding a dumbbell and place it in front of your thigh with the arm held out straight. Raise the arms sideward and then move front until shoulder-height. Lower the arms and repeat.

Bench Press Dumbbells- Sit down on a bench with the dumbbells placed on the lower thigh area. Kick the weights to the shoulder and lie down. The dumbbells are placed along the sides of the chest with a bent arm under each dumbbell.

To complete one set, lower the barbell behind your head, keeping your arms bent. Using the same pathway of the arc, bring back the weights to its initial position. Repeat the sets for the prescribed amount of repetitions. Do not forget to leave behind the barbell after you finish.