Pullover and the rise

Pullover and lift — technique exercises:

1. Take a barbell grip bottom. The distance between the brushes is approximately 35-40 cm Lie on a horizontal bench.
2. Place the fretboard on the upper part of your hips, slightly bending your elbows, as shown in the figure. This will be your initial position.
3. On the inhale, lift the rod arcuate movement, drawing it behind his head. Watch the hands, they should be rectified. Hint: vulture performs a movement below the expanded angle of 180 degrees. At the end of the movement the hands are behind the head, parallel to the floor, palms facing the ceiling.
4. On the exhale, return the rod to its original position.
5. Complete the required number of repetitions.

Variations: for this exercise you can also use a dumbbell.