Pause; return to the starting position. Learn how to correctly do Standing Cable Pullover to target Back, Chest, Triceps with easy step-by-step expert video instruction. Extend your other leg out beyond the bench. The best part of the move is this too: It works almost anywhere. Once you're comfortable with the move, Contreras suggests adding an ankle weight to up the challenge and kickstart even more muscle growth. The single-arm pullover amplifies core activation to the extreme. But here, if you don’t, you’re going to feel — and maybe even see — your torso twist out of position.”, Your core works overtime, balancing against both anti-rotation and anti-extension in this move. And instead of a bench, we can easily use an Ottoman.”, Gallery: The 25 Best Workout Moves To Build Your Butt (Men's Health). How To: Do arm exercises for women for lean, sculpted arms How To: Get strong legs with single cable squats and rows How To: Do a cable pullover back exercise How To: Exercise with the cable pullover How To: Exercise with the 1 arm dumbbell pullover Return it to the ground; repeat with your left leg. The glute minimus works in synergy with the medius and plays an important role in supporting pelvic stability in the gait cycle. “Granted, we say that on a lot of exercises. As the name suggests, think of a clamshell opening as you do the exercise. So get ready to get to work. And that carves out serious abdominal strength and muscle. Learn how to exercise by doing the 1 arm dumbbell pullover. Bend your knees and squat down on a four count, keeping the slight torso lean constant as you hold the weight. Alternative Names: Straight arm dumbbell pullover, lying dumbbell pullover, cross-bench dumbbell pullover Type: Strength Experience Level: Intermediate Equipment: Dumbbell Muscles Targeted: Chest, lats, triceps, shoulders Mechanics: Compound Average Number of Sets: 2-3 with 12-15 reps each Variations: Incline, bent arm, decline dumbbell pullovers Alternative: Bench press, cable chest dip 44. You should reach the bottom of the movement on four, where you'll hold the squat position. This exercise targets the long head of the triceps which is vital to develop the size of the entire upper arm. A very rarely used variant of the pullover are the straight arm pull down on the cable. The latissimus dorsi is the largest muscle in your back, and is what gives the body a v-taper in athletes such as bodybuilders. Please try again later. Cable straight-arm pull-down video. Kroc Row. What are you looking for? Rows are a key back move that helps offset the pushing positions of everyday life. That’s 1 rep; do 3 sets of 8 to 10 reps per side. 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. [loop src='' align='right' mediaId='ce2d715e-5975-41e2-b74f-83861bf52485' size='medium' caption=''][/loopThe Single-Arm Pullover to March works in a variety of ways and can play a variety of roles in your training. There's an anti-rotation and rotary stability component that isn't present during the bilateral or isolateral versions. How … The single-arm pullover amplifies core activation to the extreme. Drive the dumbbell back to over your shoulder. How to do the One Arm Dumbbell Tricep Extension on a Ball Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart. Avoid the common mistakes and you'll enjoy using this exercise in your gym workouts. The one-arm cable row (one-arm low pulley cable row) will help you achieve great results in terms of your back strength and development with minimal risk of injury. Plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. I post all new exercises and training programs to these social media platforms. This is "SINGLE ARM CABLE PULLOVER" by POTD TRAINING on Vimeo, the home for high quality videos and the people who love them. One option here is to simply place a bench a few feet away from a cable stand and to perform your cable pullovers in the same basic position as the dumbbell variation, but using a straight bar attachment instead.