1) Hold a dumbbell standing on a flat bench .
2) Make sure that the weight is well located on the top of the seat , are perpendicular to the bank (chest through it in the formation of a cross) with only your shoulders lying on the surface. The hips should be below the seat and knees bent, feet firmly on the ground . Your head will be on the bench also .
3) Enter the dumbbell with both hands and hold directly on his chest with a bend in his arms. Both palms to be in contact with the bottom of a side face of the dumbbell . This will be your starting position. Caution : Always make sure that the scale used for this exercise is safe . With a dumbbell dumbbell loose plates can cause collapse and fall on your face.
4) Keep your arms locked in the bent arm position , lower the weight slowly in an arc behind your head while breathing until you feel a stretch in your chest .
5) At this point , bring the dumbbells to the starting position with the arc through which the weight is down and exhale as you perform this movement.
6) Hold the weight at the initial position for a second and repeat motion prescribed number of repetitions.
Warning : If you are new to this movement, which has an observer hand weights instead. If not, make sure that the weight does not fall on you as you organize your chest to perform the exercise on the bench.
Also, as I said , to make sure the weight used is in perfect condition. Old dumbbells on the need to solder should never be used to carry out this exercise Bent-Arm Dumbbell Pullover .
variants :
1) You Bent-Arm Dumbbell Pullover can perform this Bent-Arm Dumbbell Pullover exercise with a barbell or z bar instead of dumbbells Bent-Arm Dumbbell Pullover.
2) In addition , Bent-Arm Dumbbell Pullover if you use weights as Power Blocks , Bent-Arm Dumbbell Pullover just use a dumbbell in each hand with your palms facing each other. (Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover)
