Cable Pullovers Supine Cable Straight Arm Pull-Up
The Supine Straight-Arm Pull-Up is a traditional and classic movement! It’s been around the gym for years! One of Schwarzenegger’s favorite training moves!
The supine straight-arm pull-up is a single-joint action, and the joint movement involved is shoulder flexion and extension! Both chest and back muscles will be involved!
Generally speaking! Everyone uses dumbbells to perform supine straight arm pull-ups! But today I want to introduce you to using roller skating ropes!
Benefits of the roller skating rope: It is easy to grasp. Compared with the horizontal bar, dumbbells are really difficult to grasp. At the same time, the rope can maintain the tension throughout the movement. The weight of the dumbbell is vertically downward. Yes, when the dumbbell is pulled up to be perpendicular to the ground, the tension will be reduced to the weakest and it will no longer be possible to pull it down. However, there is no need to worry about using a cable! This will greatly increase the range of motion!
How to do it?
1. Lie on the bench, with your body and the bench in a cross shape, with your upper back on the bench. The shoulders are flush with the edge of the stool, and the head and lower body are hanging outside the stool.
2. Hold the horizontal handle with both hands, and extend your arms straight, parallel to the ground.
3.Place your feet flat on the ground or a bench. Keep both arms flat and extended
4. The shoulders are slightly internally rotated, and the latissimus dorsi contraction drives the humerus Draw an arc upward! Pull the bar close to your belly! Pay attention to bending your elbows slightly and keeping them fixed during the process!
Key tips:
1.This is a single-joint movement, so don't try to turn it into a Hercules move. Choose a weight of 12-15 reps that suits you better!
2.Don’t deliberately listen too high in the chest during playback! This will lead to trunk instability, hyperextension of the lumbar spine, and will also have an impact on muscle stimulation
3.Tips: Add a shoulder external rotation when grasping the crossbar The action helps tighten the latissimus dorsi!
4.The arms tend to be straight and the elbow joint is locked (no flexion occurs during the movement)
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