#Flat bench lat pullover install#

Take a set of dumbbells and take the position of a sit on an incline bench at 30 degrees. Make sure you squeeze your lats towards the top, stop for a second, and slowly return to your starting position. Keep your elbows in a tucked position and your elbows straight push them up and back, bringing the barbell towards the belly button. Straighten your arms and keep your focus on a few feet in front of you. Keep your back and abs firm, and pull your hips inwards to ensure your spine is equal to the floor. Engage your abs and back, and raise the barbell until you’re standing with an upright back. Take the bar in an overhand grip, placing your hands on the outside of your knees. Make sure that you step forward to ensure that your barbell is above the middle of your feet. Stand up with your feet shoulder-width apart.

#Flat bench lat pullover install#

Install a barbell onto the ground using a light or medium weight. Keep your core tight, and repeat! #2 Overhand Barbell Row Take a moment near the top, squeeze your lats, and slowly return to your starting position. Keep your core in place, then bring your shoulder blades downwards and up, and then while keeping your arms straight, draw the band downwards till your hands remain at your side. If the band doesn’t include handles, you can grab the piece with palms forward and hand slightly more than your shoulder length apart. If the band has handles, reach your arms to the side to grab the handles using your palms facing the forward direction. It is important to work with light weights and feel a stretch through your chest and lats while working through each repetition.Ĭonnect your resistance band to an elevated hanger or doorframe, and either kneel or sit on the floor. It is recommended to do three sets, ranging from 12-18 repetitions in the dumbbell lat pullover. Keep your core tight in your core, and repeat!.Make sure you squeeze your chest as hard as you can when you are in that position.

Contract your chest to bring the dumbbells up to an upright position. Squeeze your lats with a lot of force at the bottom.Keep your arms straight, squeeze your lats, and slowly lower the dumbbells behind your body until they line up to your head.

Connect your abdominal muscles by pulling your belly button towards your spine.

The dumbbells should be raised in a row, just above your chest, with your palms in front.

Relax your back until your head is at the bottom of the bench.

Place your feet on the bench, and set your feet flat on the floor.

Begin by picking up a set of dumbbells and standing on the bench.

For this workout, you’ll need an exercise ball and an exercise desk (or similar surfaces).