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| The Alternate one arm dumbell pullover is an alternate from the normal single dumbellover and is probably recommended for your high volume cycle as the weight used in this version need not be too heavy. 1. Start with medium weight dumbells at top with arms slightly rounded. 2. Then slowly take one arm down in controlled manner 3. At the bottom position make sure you're in control of your stretch then squeeze your lats when bringing the dumbell upwards. 4. Take the other arm down while keeping the worked arm still. This exercise will work your lats and you'll also feel some work in your triceps. Try not to bend your elbows too much otherwise your triceps will be worked too much. You can also do this exercise lying on the swissball to work more core. |
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