Pullover in a crossover - an exercise aimed at developing the latissimus dorsi. Additionally, pectoral muscles, deltoid and triceps are included in the work. In terms of execution technique, it is quite complicated, so you have to be patient in order to learn how to correctly perform it based on your individual data.
Features
A pullover in a crossover is the only exercise in which the back is purposefully loaded. In most traction exercises for the broadest muscles, biceps are included in the work, but in this case it is excluded.
When performing a pullover with a dumbbell, the pectoral muscles are greatly stretched, as the projectile goes behind the head. In an exercise with a dumbbell, arms cannot be fully extended, otherwise the shoulder joint will be heavily loaded. In addition, triceps will be most involved. If you perform a pullover in a crossover, there will be no such problems: you won’t have to put your hands behind your head, you can keep them straight, there will be no harmful load on the shoulder joint, all actions are performed in front of you. Thus, during the performance of this exercise, you do not need to think about other muscles, but simply train your back, but, of course, in compliance with the technique.
What muscles work
During the execution of the pullover in the crossover, the following muscles are included in the work:
- Back: widest, large round, diamond-shaped.
- Chest: large pectoral, small pectoral.
How to do
Proper technique is important for both outcome and injury prevention. Therefore, before you begin the exercise, you need to carefully study it theoretically and then learn to do it in practice.
The technique of performing a pullover in a crossover:
- To reduce the latissimus dorsi muscles as much as possible, it is necessary to maintain a deflection in the lower back.
- Hands should be kept straight and not bent at the elbows, otherwise the load will go to the triceps.
- In the initial position, the handle of the simulator is at eye level. Higher should not be raised, otherwise the pectoral muscles will join in the work. At the end point of movement, the handle is attracted as close to itself and touches the legs, while the shoulder blades must be brought together.
- Hands on the handle should be kept relaxed, just put them on, and not cling to load only the back and not connect the hands.
- Handles are straight and curved. You need to choose individually: one is more convenient with a straight line, while others prefer a curved one. It is important to find a more convenient option that allows you to better feel the broadest muscles.
- It is recommended to experiment with the amplitude of movement, the height of the lift, the distance to the simulator. Everyone has their own optimal technique because of the difference in structure, so you need to try to raise the handle higher or lower, to get closer or further to the simulator.
Execution sequence
- Face the block device.
- Take the simulator handle with a comfortable grip and step back one step.
- Bend your elbows slightly and feed them forward, so that the deviation from the vertical is 20 degrees.
- Bend the lower back, while the back should remain straight, bend the legs at the knees.
- On inspiration, strain the latissimus dorsi muscles and pull the handle to the body on straightened arms to the hips.
- At the lower point of the movement to linger, strain the target muscles, focus the load in them.
- Gently lower the handle, do not extend your arms and do not change the position of the legs and back to the starting position.
- At the highest point, stretch, trying to stretch the back muscles as much as possible, bend and exhale.
When to perform
- The pullover in the crossover is performed at the beginning of the training, if during traction movements the biceps take up most of the load. This will make it possible to load the latissimus muscles in isolation, and with further implementation of basic exercises, the back will turn off from work before the biceps, which is required.
- The pullover is performed at the end of the workout, after the basic ones, if you need to “finish off” the broadest muscles and not use the biceps that are tired after traction.
Advice
- Exercise should be done smoothly, sway and not twitch.
- Do not round the back and shoulders during the pullover. It is important to remember that the lower back should be bent.
- The body should not go from side to side, it must be fixed and always kept motionless.
How much do
The number of repetitions and sets for women and men is the same. Both women and men are recommended to do four sets of 15-20 repetitions, the difference will only be in the established weight.
Who is suitable for
This is a universal exercise that can be done by both experienced athletes and beginners. Discomforts during performance can be experienced by tall athletes, then it can be replaced by other pullover options on a block device - to be performed not standing, but sitting or in a kneeling position.
Options
The pullover in the simulator is performed with different handles - with a straight line or with a rope. It all depends on personal preferences and there is not much difference.
If you raise your arms above your head, your chest muscles will be included in the work.
If you bend your arms at the elbows, the load will go to the triceps.
Conclusion
In order for the pullover exercise in the crossover for the back to be effective, you need to not only learn the technique, but also try many options: experiment with distance from the device, with corners, handles or neck, position of the hands. It is important to find your own individual way in which the latissimus dorsi muscles are included in the work as much as possible and other muscle groups are excluded from the process.