![]() ![]() That’s 1 rep do 3 sets of 8 to 10 reps per side.Drive the dumbbell back to over your shoulder.Return it to the ground repeat with your left leg.Lift your right leg from the ground, as if marching, bringing knee over hip.Without arching your back, reach the dumbbell behind your head, as far as you can without losing core tension. Tighten your abs and keep your hips and shoulders square to the ceiling.Lie with your shoulder blades on a bench or box, core tight, a single dumbbell held in your right hand directly over your shoulder.No matter what, you’ll pile on serious muscle. And instead of a bench, we can easily use an Ottoman.” “But you can easily use a backpack at home. “I’m doing it with a dumbbell,” says Samuel. The best part of the move is this too: It works almost anywhere. And that carves out serious abdominal strength and muscle. ![]() Push your chest out, brace your core and bring your arms down finishing in line with your hips. Your core works overtime, balancing against both anti-rotation and anti-extension in this move. As if you’re trying to squeeze a can at the top of your back. But here, if you don’t, you’re going to feel - and maybe even see - your torso twist out of position.” “Granted, we say that on a lot of exercises. ![]() “You need to lock in abs and glutes to stay stable,” says Samuel. From that position, you’ll wind up marching, placing greater challenge on your lats and abs to maintain stability as your lower-body base changes. You’re doing a single-arm pullover, but instead of coming out of the rep when your arm is extended, you’re going to hold that position, stressing both lats and abs. The driving forces behind the move are the concepts of offset load and time-under-tension. “We’re hitting on multiple ideas at once in this move,” says Samuel, “and with demands in multiple planes, this one winds up supercharging your entire upper body.” It’s a perfect back-day finisher, and delivers a full upper-body burn that you won’t expect. You’ll do all those things with the Single-Arm Pullover March, a new move from Men's Health fitness director Ebenezer Samuel, C.S.C.S. But use it correctly, and it can shred your lats and rhomboids, while also taking your abdominal and glute strength to new heights. The straight arm lat pull down is a variation of the lat pull down and an exercise used to build the muscles of the back. And the pullup is one of the gold-standard exercises in fitness.Īll of that leaves the pullover as an oft-forgotten back move. Rows are a key back move that helps offset the pushing positions of everyday life.
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