.gif)
Açıklama
Barbell Bent Arm Pullover is a classic exercise that works the back and chest muscles together. This movement primarily targets the latissimus dorsi, pectoralis major, and triceps muscles. It is an effective method for increasing back width and developing upper body flexibility. The bent arm technique reduces pressure on the elbow joint. A favorite exercise of old-school bodybuilders, this movement remains popular today. When performed with proper form, it contributes significantly to upper body development.
Adım Adım Talimatlar
- 1
Lie on your back on the bench with your head and shoulders at the edge of the bench
- 2
Hold the barbell over your chest with elbows slightly bent
- 3
Lower the bar behind your head while keeping your arms bent
- 4
Return the bar to the starting position while feeling your back muscles
- 5
Maintain elbow width throughout the movement, do not fully extend your arms
- 6
Complete the movement in a controlled manner and repeat
Önemli Noktalar
- ✓Position your back completely on the bench, your shoulders should not remain outside
- ✓Lower the bar behind your head with slightly bent elbows
- ✓Keep the elbow angle constant throughout the movement, do not straighten your arms
- ✓Lower the bar slightly below head level, do not let it touch the floor
- ✓Feel your chest muscles and lats as you bring it up
Yaygın Hatalar
- ✗Bending elbows too much - turns into a triceps exercise
- ✗Lowering the bar too far - risk of shoulder injury
- ✗Lifting the back off the bench - increases lower back stress
- ✗Performing the movement too quickly - loss of control
- ✗Using too much weight - leads to form breakdown
Nefes Kontrolü
Inhale deeply while lowering the bar, exhale while bringing it up. Focus on expanding the rib cage as you inhale.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder problems should be careful
- If you have a rotator cuff injury, limit the range of motion
- Those with lower back pain should use back support
- Those with rib cage injuries should get doctor approval
Güvenlik İpuçları
- Control the weight, do not drop it
- Keep your elbows slightly bent
- Keep your back stable on the bench
- Avoid overstretching your shoulders
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works back and chest muscles together
- ✓Increases latissimus dorsi width
- ✓Develops rib cage expansion
- ✓Supports upper body flexibility