I rarely see anyone else doing these anymore. Standing pullovers are done facing the cable with the pulley in the high-overhead position. Using the narrow straight-bar, take an overhand grip. This can be done with the thumbs wrapped around standard grip or with the thumbs on the same side as the fingers. Position yourself directly under the short bar, knees slightly bent, butt pitched backward, lower back in a ski-jump lordotic position, chest up, and shoulders back.
Reach up and grab the bar. Maintaining slightly bent elbows, bring the bar down, hinging and rotating only at the shoulder joint.
The short bar should end up against your thighs. Just like the dumbbell pullover, the motion should be slow and controlled. Be careful not to cave your chest in or let your shoulders collapse forward, as is so often the case when done improperly or when too heavy a weight is selected.
Repetition and set scheme are the same as when using a dumbbell. These days, when pullovers are part of my routine, I do them on the cable. But the cable version suffices to maintain what I care to hang on to and the functionality I wish to preserve. For younger bodybuilders, especially teenagers getting started, I generally opt for the dumbbell version. It certainly worked for me back in my days competing in bodybuilding as a young teenager.
When I won my class at the East Coast back in Ouch! It more than made up for the mass my competition had on me. Just to put that into perspective, any good tailor will tell you that a big V-taper on an average man is considered a inch drop from chest measurement to waist measurement. That evening my drop was nearly triple that! Although I was always known for being shredded with a small waist, most of the comments that night were about my V-taper.
I was 19 years old, and I knew even then that it was directly related to the previous three years of diligent pullovers. I knew my waist was small, and that was good genetics.
But when he put his arms overhead and showed that massive rib box and the shocking differential between his rib cage and waist, people in the crowd would literally gasp. The lats are in the back and the serratus anterior sit on the front upper ribcage. Begin by lying across a weight bench on your back while holding a dumbbell straight above your body on the inside of one weighted end.
Your body should be perpendicular to the bench and your head and shoulders should be resting on top. Keeping your arms straight, slowly lower the weight down behind your head in an arcing motion until you feel a good stretch in your ribcage. Raise the weight back up in a steady motion and repeat. A side plank with row is a complex exercise that requires a cable machine.
Before you begin, attach a single handle to a low setting on one side of the machine and get down on your left side while facing the weight stack. Grasp the handle with your right hand, place your left forearm on the floor and stack your legs on top of each other.
Steadily raise your hips off the floor and form a straight line from your shoulders to your heels. Maintain this position as you pull the handle in toward your body. As you do this, keep your arm close to your side. Hold for a second and fully extend your arm out in front of your body.
After doing a set of reps, switch sides. Straight arm pulldowns require a cable machine and revolving bar. Attach the bar to a high setting on one side of the machine and grasp it on the ends.
As you complete the rep you should feel your serratus muscles over your rib cage stretch on the way down and flex on the way up. Doing this will not expand your rib cage but it certainly will give the impression that you have a bigger rib cage than you actually do.
You will be able to develop that Adonis look where you will show that V shape that most women find attractive and this will obviously make it look like your hips are a bit narrower than they actually are. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis — topics like recreation, finding love, sexual health and even sound fashion advice.
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