DUMBBELL PULLOVER BACK ALTERNATIVE HOW TO

At the top of the movement, your arms should form a W. Bend your elbows more than 90 degrees and raise your arms up to shoulder height, squeezing your shoulder blades together as you lift. Repeat 10-15 times.įinally, for W raises, start in the same bent-over position as you were in for T raises. Pause, then slowly lower back to the starting position. Raise your arms out to shoulder height in a T position, palms facing forward. Keep your back parallel with the ground and your abs engaged. Keep a slight bend in your knees as you shift forward at your hips. To move on to T raises, stand with your feet hip-width apart.

Raise your arms up into a Y position, keeping them straight the whole time. Draw your shoulder blades down and back and keep them there during the entire movement. While the dumbbell or barbell pullovers also train your back muscles, the cable variation maximally targets your lats and keeps the tension constant.

DUMBBELL PULLOVER BACK ALTERNATIVE HOW TO

How to do it: Grab a set of dumbbells (3-5 lbs) and stand with your feet hip-width apart. Except the a very minor workout of Subscapularis which no resistance exercise targets.īelow is a list of the Rotor Cuff Muscles with some common and safe resistance exercises that work those muscles. Instructions Benefits Variations Common Mistakes Safety and Precautions Also Known As: Lying pullover, chest pullover, pullover Targets: Chest and back Equipment Needed: Weight bench, dumbbell Level: Intermediate Dumbbell pullovers build your chest and lats (the muscles in the middle-to-lower back). Some sports are prone to Rotator Cuff injuryīTW, the Bench Press does not work any of the Rotator Cuff muscles.

Do not push your self too hard on the last rep of your last set.

Use Progressive Resistance with first set workload at least 10% below Maximal.

Do not work to failure (maximal load) every workout.

Do not exceed your 1RM Capacity except in very small overload.

Know your 1 Rep Max and multi-rep equivalents.

Swimming would probably be the safest exercise.Ī properly constructed workout plan will eliminate injuries Looking around a gym it's pretty easy to see where a lot of the shoulder injuries come from: non-stop bench pressing with little back (or rear deltoid) development, isolation work (again, almost always neglecting the back), and impingement inducing zany exercises. Off topic, but another great thing about rings is that you can do a ton of really tough exercises with them and they travel well. If you have a set of rings laying around consider trying to maintain the support position for a while, and maybe move into ring dips (if you aren't there already).

I don't have any hard data on it, but I've been doing gymnastics for a while on rings, and the stabilization required for that is tremendous. There's a good answer with discussion over here. Being able to press your own bodyweight is a real strength achievement in its own right, and steady pressing has had my own shoulders in good shape. It's my go-to upper body pushing lift, I try to do it 2x as much as I bench. I'm a big Rippetoe fan and his use of the standing overhead barbell press.

Dumbbell pullover back alternative