Tweaks To Become A Freak Part 1

Five alterations to basic upper-body exercises that will hype up hypertrophy.

- Eric “Merlin” Broser

 With more than 25 years of experience in this industry, I view every machine, pulley, bench, barbell, and dumbbell as a tool with endless possibilities. Similarly, I look at every textbook training movement as nothing more than a basic outline with infinite potential. Which raises the question: Is it possible to make standard exercises extraordinary with the slightest of changes? As a matter of fact, it is. Here goes...

THE MOVEMENT:

Dumbbell Pullover

THE TWEAK: Alter your form and degree of elbow bend to target different muscles.

THE EXECUTION: To target your lats, keep the arms only slightly bent and lower the weight both down and back (away) from the top of the head. Focus on stretching the lats at the bottom and forcing them to contract as you return the dumbbell to just over the forehead. To pump up your pecs, bend the elbows to ahigher degree (close to 90 degrees) while lowering the weight straight down toward the floor. Feel the rib cage stretch as the dumbbell descends and focus on pulling with the pecs as you raise the weight back over your chest. Squeeze each time before beginning the next rep.

THE RESULT: By slightly altering your technique, you can make dumbbell pullovers a useful part of both your chest and back training programs.

THE MOVEMENT:

One-arm Dumbbell Row

THE TWEAK: Lean forward into an incline bench to stabilize the torso as you row.