Training your lats is a fundamental part of strengthening and defining your back. Whether you are a workout enthusiast or coming up with your first training plan, the exercises below will help you meet your fitness goals.
ez bar lying bent arms pullover
1. Start by lying flat on a bench with your feet firmly planted on the ground. Your head should be at the end of the bench.
2. Hold the EZ barbell with a medium grip. Your palms should be facing up and your hands should be slightly narrower than shoulder-width apart.
3. Extend your arms fully and hold the barbell directly above your chest. This is your starting position.
4. Keeping your arms slightly bent, slowly lower the barbell in an arc behind your head. You should feel a stretch in your lats and chest.
5. Pause for a moment when the barbell is just above the floor, then slowly raise the barbell back to the starting position in the same arc motion.
6. Make sure to keep your arms slightly bent and your back flat on the bench throughout the movement.
7. Repeat for the desired number of repetitions.
Remember to use a weight that is challenging but allows you to maintain proper form. Always perform this exercise in a slow and controlled manner to maximize muscle engagement and prevent injury.
barbell pullover to press
1. Start by lying flat on a bench with your feet firmly planted on the ground. Your head should be at the end of the bench.
2. Hold a barbell with a medium grip, hands shoulder-width apart. Extend your arms fully above your chest, perpendicular to the floor. This is your starting position.
3. Slowly lower the barbell back over your head in an arc motion while keeping your arms slightly bent. Continue until the barbell is about level with your head or you feel a stretch in your lats.
4. Pull the barbell back to the starting position using your lats and not your arms.
5. Once the barbell is back to the starting position, lower it down to your chest.
6. Press the barbell back up to the starting position, fully extending your arms.
7. Repeat this process for the desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the stretch and contraction of the lats. Avoid using your arms to pull the barbell back to the starting position, as this will take the focus off your lats.
barbell pullover
To perform the barbell pullover, start by lying flat on a bench, feet firmly on the ground. Hold a barbell with a medium grip that is shoulder width.
While keeping your arms straight, lift the barbell from the rack or your chest if you have a spotter, and hold it straight over your chest at arms length. This will be your starting position.
While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Ensure your movements are controlled, don't let the barbell fall rapidly behind your head. The lats should be doing the work, so keep the rest of your body stable.
Remember to always use a spotter when performing this exercise.
barbell decline wide-grip pullover
To perform the barbell decline wide-grip pullover, follow these steps:
1. Start by setting up your decline bench at an angle of about 30 to 45 degrees.
2. Grab a barbell with a wide grip, wider than shoulder-width apart.
3. Lie down on the decline bench with your feet securely hooked under the foot pads.
4. Hold the barbell straight over your chest with your arms fully extended. This is your starting position.
5. Keeping your arms straight, slowly lower the barbell in an arc behind your head. You should feel a stretch in your lats and chest.
6. Pause for a moment, then reverse the movement, bringing the barbell back in an arc to the starting position over your chest.
7. Make sure to keep your arms straight and your movements controlled throughout the exercise.
8. Repeat for the desired number of repetitions.
Remember to use a weight that is challenging but allows you to maintain proper form. Always perform this exercise with a spotter for safety.
barbell decline bent arm pullover
To perform the barbell decline bent arm pullover, start by setting up your decline bench at an angle of about 30 degrees.
1. Lie down on the decline bench with your feet securely hooked under the foot pads. Your head should be at the lower end of the bench.
2. Reach back over your head to grab your barbell. Use a medium-width grip and ensure your palms are facing up towards the ceiling.
3. With the barbell in hand, extend your arms fully and hold the barbell directly above your chest. This is your starting position.
4. Keeping your arms slightly bent, slowly lower the barbell in an arc behind your head. You should feel a stretch in your lats and chest.
5. Once you've reached the maximum stretch, reverse the movement and bring the barbell back to the starting position above your chest.
6. Ensure you maintain the slight bend in your elbows throughout the exercise and focus on moving the weight with your lats rather than your arms.
7. Repeat for the desired number of repetitions.
Remember to use a weight that is challenging but allows you to maintain proper form. Always have a spotter nearby when performing this exercise to ensure safety.
barbell bent arm pullover
1. Start by lying flat on a bench, feet firmly on the ground. Your head should be at one end of the bench.
2. Hold a barbell with a medium grip that is shoulder width. Extend your arms fully and hold the barbell directly above your chest. This is your starting position.
3. While keeping your arms straight, lower the weight in a semicircular motion behind your head until your arms are in line with your body. Exhale as you perform this part of the movement.
4. Pull the barbell back to the starting position while inhaling.
5. Keep your arms straight and locked at all times. The movement should only occur at the shoulder joint.
6. Repeat for the recommended amount of repetitions.
Remember to perform this exercise in a slow and controlled manner, focusing on the stretch and contraction of the lats. Avoid using your biceps to lift the weight; your lats should do the work.
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