Lumbbell pullomeis

Vertebra

Levator scapula

Levator

Spine of scapula

Pectoralis minor

Sternum Serratus anterior

Costal cartilage

Acromion

FRONT

Pectoralis Abdomital Head

VARIATION POSITION ACROSS A BENCH

Placing yourself transversely across a bench opens the rib cage.

Extensor

Extensor Extensor digiti carpi minimi radialis brevis

Extensor pollids brevis

THE MOVEMENT

Lie on a bench with the feet flat on the ground and hold a dumbbell in the palms of both hands, with the thumbs surrounding the handle and arms extended:

• Inhale and lower the dumbbell behind the head, bending slightly at the elbows. V_J

• Exhale and return to the Initial position.

This exercise develops the bulk of the pectoralis major, long head of triceps brachii, teres major, latlsslmus dorsi, serratus anterior, rhomboids, and pectoralis minor. The last three muscles stabilize the scapula so that the humerus can move from a stable base.

^ STABILIZERS OF THE SHOULDER BLADES^ " use exerc'se °Pen rib cage, you must work with light weights and avoid bending too much at the elbows. If possible, use a convex bench or place yourself across a horizontal bench and position the pelvis lower than the shoulder girdle. Take In a deep breath at the beginning of the movement and breathe out only at the end of the execution.___

Flexor carpi ulnaris

VARIATION POSITION ACROSS A BENCH

Placing yourself transversely across a bench opens the rib cage.

Anconeus

Medial head Lateral head Long head

Triceps brachii

Latissimus dorsi

External oblique

Rhomboid

Rhomboid major anterior

BACK

Pectoralis minor

Sternum Serratus anterior

Costal cartilage

FRONT

Vertebra

Levator

Spine of scapula

Levator scapula

Acromion

Trapezius

PERFORMING THE MOVEMENT ATA MACHINE

Getting Started With Dumbbells

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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