![]() Allow your head to dangle off one end of the bench as you slide up it. Hold the dumbbell above your chest while lying down on a flat bench. With both hands, hold the inside portion of one end of a dumbbell.Your lats will be activated if you flare your elbows out and keep the dumbbell as near to your torso as possible. Arm positioning is crucial when it comes to targeting your lats. The Latissimus dorsi assists with arm adduction, which is important for pull-ups and chin-ups, as well as arm extension and rotation.ĭumbbell pullovers in a second version can help you achieve that V-tapered physique. It’s a prominent triangular-shaped muscle in your back that helps you get that amazing “V-taper” look that so many people covet. The Latissimus dorsi, or “lats” in bodybuilding lingo, is the other muscle group targeted by the dumbbell pullover. ![]() Repeat until you’ve done the required number of repetitions. Slowly return the dumbbell to its starting position while inhaling. ![]() ![]() Keep your hands in this posture for a second or two. Once the dumbbell is a few inches off the floor, you will have reached full extension. As you perform the action, feel the strain in your pecs. Make sure your arms are straight and your elbows aren’t locked out.
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