![]() While most back exercises, including the barbell, dumbbell, and cable row, train shoulder extension to a small degree, they emphasize scapular retraction (squeezing your shoulder blades together). The lats’ main functions are shoulder adduction (pulling your upper arms to your sides), internal rotation (rotating your upper arms so your biceps touch your torso), and shoulder extension (bringing your arms in an arc from overhead, past your sides until they’re behind you). Take this quiz to learn which ones are best for you. You don’t need supplements to build muscle, lose fat, and get healthy. That said, some weightlifters prefer the straight bar to the rope handle because its rigidity increases the stability of the exercise, allowing you to focus less on how you’re performing the exercise, and more on the muscles you’re trying to train, which may aid muscle growth in some scenarios.įind the Perfect Supplements for You in Just 60 Seconds This is significant because training your muscles through a longer range of motion generally leads to more muscle growth than training through a shorter range of motion. In contrast, the rope handle allows your hands to pass your thighs and extend behind your body. When performing the cable pullover with a bar, you have to stop each rep when the bar touches your thighs, even though you could likely pull the weight a few inches further without discomfort. Most people prefer the cable rope pullover over the straight-bar cable pullover because the rope allows a greater range of motion compared to the bar. While each handle has benefits, the cable rope pullover is the most common variation (and the one we’ll focus on in the article). This is why people often refer to the cable pullover as the “ cable rope pullover ,” “ straight bar cable pullover ,” and so forth. You can use several different handles to perform the cable pullover, including the rope handle, straight bar, and EZ bar. ![]() To perform the cable pullover, grip a handle attached to a high cable pulley, take a few steps backward until your arms are stretched overhead and your upper body is leaning forward, then pull the handle in an arc toward your feet until your hands touch your thighs. The cable pullover (also called the “ cable lat pullover ” or “ lat prayer ”) is a lat isolation exercise performed using a cable machine.
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