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Truly Huge Fitness Tips
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Fitness Tips For 2/20/2008
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Barbell Pullovers Exercise
By The Doctor
In the days of yore (which is anything before the late fifties in
the bodybuilding world) doing heavy barbell pullovers was a rite of
passage into bodybuilding manhood. In fact, I read a quote from the
great George Turner that made me chuckle on reading it. He said that
if you were not able to use 250 pounds on the pullover then you were
nothing. Many lifters years ago said that this exercise would be all
that one needed to get a complete upper body workout. Although I do
not see people use this lift often, I must say that 250 pounds would
be rather heavy. Nevertheless, this exercise is on the verge of
becoming extinct. I tried it to see if it was worth bringing back to
the forefront of resistance-training exercises.
A Little Bit about the Pullover
As mentioned previously, this exercise is considered by many to be
the best upper body exercise.
Some people lie across a bench sideways and others lie on the bench
in a regular fashion and perform them. Usually the trainees will
have their preference of dumbbells or barbells. The variables of
body positioning and equipment to use is up to personal preference.
One advantage that is clear is that it removes the weak link of
back work - the biceps - and allows for more direct lat work. The
pullover is also great for those who are into pre-exhaustion
methods or those who want something to use immediately after
high-repetition squats.
What muscles does this exercise work?
Not only do pullovers work the latissimus dorsi but it also targets
the posterior deltoid, the long head of the triceps, rhomboids,
pectoralis major rather well. In addition, it works the following
muscles in a less direct manner: the anterior deltoid, triceps
brachii and wrist flexors.
I do know a few people who have used this exercise and stated that
their triceps were thouroughly worked on completion. What confused
them was that this was not their intended purpose.
How to do it...
Simply lay your back perpendicularly across a bench and grab a
barbell from behind you and bring it to your chest. Then proceed
to extend your arms to where the barbell is above your chest and
your arms are straightened. You have the option of bending your
elbows from there. Lower the barbell or dumbbell behind and past
your head so as your upper arms are parallel or slightly below
parallel to your torso.
Bring the bar back to your chest and repeat the motion until
muscular failure.
I have used this exercise recently and I must say that it is an
excellent addition to my back work when used as my main
latissimus dorsi exercise. I have not used it for pre-exhaustion
yet, but I plan to use it in combination with chins when I do.
This will remove the biceps as the weak link as my back has always
been my least-responsive muscle. It is an upper body exercise so
I would recommend a repetition range from 6 to 10. As with every
other exercise, if you respond better to other repetition ranges,
then by all means use them.
