Weighted Plate Pullover for Back
- A flat bench
1. Starting Position:
- Lie down on your back on a flat bench.
- Your upper back and shoulders should rest on the bench, with your feet flat on the floor.
- Hold a weight plate with both hands above your chest. Your arms should be straight but not locked.
2. Hand Positioning:
- Place your hands on the sides of the plate, keeping them shoulder-width apart.
- Your palms should face upward, and the plate should be positioned just above your chest.
3. Movement:
- Slowly lower the weight plate in an arc behind your head, keeping your elbows slightly bent.
- Focus on feeling a stretch in your lats (the large muscles of your back) as you lower the weight.
- Make sure to keep your core engaged and your back pressed against the bench to maintain stability.
4. Returning to Start:
- Once you feel a stretch, reverse the movement by pulling the weight plate back over your chest in the same arc motion.
- Use your lats to bring the plate back to the starting position, making sure to control the movement and not let the weight drop quickly.
5. Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.
6. Tips:
- Start with a lighter weight to master the form before progressing to heavier weights.
- Ensure your movements are slow and controlled to maximize muscle engagement and reduce the risk of injury.
- Breathe out during the lifting phase (when you pull the plate back over your chest) and breathe in during the lowering phase.
