Barbell pullovers
With arms extended, hold the barbell with an overhand grip and hands shoulder-width apart:
• Inhale and expand the chest as much as possible, lowering the barbell behind the head bending slightly at the elbows.
• Exhale while returning to the initial position.
This exercise develops the pectoralis major, long head of the triceps brachii, teres major, latissimus dorsi, serratus anterior, rhomboids, and pectoralis minor.
This is an excellent movement for developing the flexibility and expansion of the rib cage. It should be performed with light weights using proper form and breathing.
Scapula
Triceps brachii, long head
Pectoralis major
Anconeus. / Triceps, brachii, medial head Triceps taiiii, lateral head:
Posterior deltoid Tefes rítor Infraspinatus-
Serratus anterior
Latissimus dorsi
Pal'Tiaiis longus
THE MOVEMENT
INSERTIONS OF THE SERRATUS ANTERIOR
Ribs Sternum Serratus anterior
Humerus
Scapula
Parietal
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|
DJI n ' |
iL |
Abductor pollicis longus
Extensor carpi radialis brevis'
Flexor carpi ulnarls1
Semlspinalis capitis Splenlus cervicis Rhomboid minor Mastoid
Splenius capitis
Extensor carpi ulnaris
Extensor digiti minimi Extensor digitorum Olecranon Anconeus Extensor carpi radialis longus brachii, tendon
Triceps brachii
Parietal
Abductor pollicis longus
Extensor carpi radialis brevis'
Triceps brachii
Humerus Acromion Clavicle
Levator scapula
Teres major / Teres minor Infraspinatus Rhomboid major Latissimus dorsi
External oblique Thoracolumbar fascia Gluteus medius
Infraspinatus Teres minor Teres major Spine of scapula Supraspinal lliocostalis thoracis Spinalis thoracis Latissimus dorsi Floating rib Internal oblique Iliac crest OS coxa
Humerus Acromion Clavicle
Levator scapula
1 REVERSE CHIN-UPS 67
2 CHISU-UPS is
3 LAT POLL-DOWNS 71
4 BACK LAI PULL-DOWNS 71
(+) TRICEPS BRACHII TEARS 72
5 CLOSE-GRIP LAT PULL-DOWNS 73
I STRAIGHT-ARM LAT PULL-DOWNS 7«
7 SEATED BOWS 75
8 ONE-ARM DUMBBELL ROWS 7B
0 BENT ROWS 77
10 FREESTANDING T-BAR ROWS 78
11 T-BAR ROWS WITH ABDOMINAL SUPPORT 7Si
12 STIFF-LEGGED DEADLIFTS SO
13 SUMO DEADLIFTS SI
14 DEADLIFTS 82
(+) BICEPS BRACHII TENDON TEAR 84
15 BACK EXTENSIONS 87
11 TIRSffl EXTENSIONS AT A MACHINE 80
17 UPRIGHT ROWS 80
18 BARBELL SHRUGS SB
19 DUMBBELL SHRUGS 91
20 MACHINE SHBUGS 92
ÜEMERSE CIIIIVI-UPS
Hang from a bar with an underhand grip, hands shoulder-width apart:
• Inhale and push out the chest as you raise the chin to the bar.
* Exhale at the end of the movement.
This movement develops the latissimus dorsi and teres major and is associated with the intense work of the biceps brachii and brachlalis.
Therefore, it could be included In an arm workout program.
This exercise also contracts the middle and lower portions of the trapezius, the rhomboids, and the pectorals.
Performing this exercise takes a certain amount of strength: use a high pulley to make it easier.
MUSCLE INSERTIONS AT THE SHOULDER BLADE
Trapezius
Infraspinatus Teres minor
Deltoid Supraspinatus
Trapezius
, Triceps brachii Deltoid
Teres major Teres minor POSTERIOR VIEW
brachii Coracobrachial^
Omohyoid
Subscapu taris
Serratus anterior Triceps brachii
Teres major
ANTERIOR VIEW
Infraspinatus Teres minor
Deltoid Supraspinatus
Teres major
.Extensor carpi ulnars Extensor dlgiti minimi
Extensor dlgltoaim Anconeus
MUSCLE INSERTIONS AT THE SHOULDER BLADE
ScHTfitus .anterior
.Extensor carpi ulnars Extensor dlgiti minimi
Extensor dlgltoaim Anconeus
Triceps brachii, lateral
Teres major
Deltoid Infraspinatus
Teres minoi Teres major
Subscapulars Latissimus dorsi
ScHTfitus .anterior
Flexor .carpi ulnaris Flexor diriltoruiït Palmarls iongus Flexor cai pi radialls Brachioradlalls Pfiltoi teres Tricepsbrachï, 'medial head Brachialis Triceps brachii, long head Biceps brachii Coracobraehlalls
Getting Started With Dumbbells
The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.
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