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Açıklama
Dumbbell Straight Arm Pullover Knees at 90 Degrees is a classic exercise that works both chest and back muscles together. This exercise specifically targets the upper chest, latissimus dorsi, and serratus anterior muscles. The straight arm position maintains constant muscle tension. Having knees bent at 90 degrees protects lower back health and increases core stabilization. It's a versatile movement that can be used in both chest and back training. Pay attention to the dumbbell weight and move with control.
Adım Adım Talimatlar
- 1
Lie on your back on a bench with your upper shoulders at the edge of the bench
- 2
Bend your knees to 90 degrees and plant your feet firmly on the floor
- 3
Hold one dumbbell with both hands and lift it overhead with arms straight
- 4
Slowly lower the dumbbell behind your head and behind your chest while keeping arms straight
- 5
Pause for one second at maximum stretch, then return to starting position
- 6
Keep arms straight throughout the movement and move only through the shoulder joint
Önemli Noktalar
- ✓Position your upper back on the bench, shoulders should be at the edge
- ✓Keep knees bent at 90 degrees, feet fully planted on floor
- ✓Keep arms straight but elbows slightly bent (do not fully lock)
- ✓Feel chest muscles as you take dumbbell behind your head
- ✓Keep abdominal muscles tight throughout the movement
Yaygın Hatalar
- ✗Fully locking elbows - joint stress and risk of tendon injury
- ✗Lowering dumbbell too far - strains the shoulder joint
- ✗Lifting hips during movement - causes lower back pain
- ✗Moving too fast - reduces muscle activation
- ✗Choosing wrong weight - selecting too heavy or too light
Nefes Kontrolü
Inhale deeply as you take the dumbbell behind your head, exhale as you return to starting position.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with history of shoulder dislocation should be careful
- Use light weight if you have rotator cuff problems
- Those with lower back pain should pay attention to back support
- Avoid if you have elbow tendinitis or hyperextension problems
Güvenlik İpuçları
- Elbows can be slightly bent while keeping arms straight, avoid full lockout
- Do not lower dumbbell too far behind head, adjust according to shoulder flexibility
- Keep core tight so lower back does not lift off bench
- Move with control, do not swing with the weight
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works chest and latissimus dorsi muscles
- ✓Develops inner chest muscles
- ✓Increases chest width
- ✓Improves shoulder flexibility