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Bent-Arm Barbell Pullover
Training Tips
Muscles worked: Pectoralis Major, Pectoralis Minor, Triceps Brachii, latissimus dorsi, back muscles
Lie on a bench, head over the end, with your feet flat on the floor.
Flex hips slightly.
Grasp barbell from behind and position over chest with elbows bent approximately 90°.
With elbow bent, lower bar over and just behind head until upper arm is approximately parallel to torso.
Return and repeat.
Can also be done with dumbbells or with your arms straight.
Keep elbows bent approximately 90° throughout exercise.
Exercise Data : General exercise guideline
WARNING: Before beginning this or any exercise program, consult your physician.

Equipment Required:
Adjustable Dumbbells
Adjustable Barbells
Flat Weight Bench
Adjustable Bench
Weight Plates

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Exercise Safety
Training tips
  • Consult a physician before you begin an exercise program.
  • Always warm up before your workout with 5-10 minutes of cardiovascular exercise. Then stretch slowly, exhaling as you gently stretch each muscle. Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your strength training regimen, stretch again to complete your workout.
  • Maintain proper spinal alignment and head positioning throughout your workout.
  • For maximum results, follow a complete program that includes proper nutrition, aerobic exercise and strength training.
  • To gain the most benefit out of your workout, it is necessary to use muscles that complement each other. When using a particular muscle, you should use the supporting muscles as well.
  • Do not attempt to lift more weight than you can comfortably handle. Avoid the risk al injury by remaining within your limits.
  • Do not hold your breath. Exhale during the pressing action, and inhale upon returning to the start position. assumes no responsibility for personal injury or property damage sustained by or through use of this website © 2003-2007 All rights reserved