This is a modified pullover using a dumbbell where the emphasis is placed on the triceps rather than the lats or pecs.
Begin with the dumbbell over your face and then lower it behind your head. Focus on stretching the triceps. Think about dropping the dumbbell down to the floor, directly behind your head.
Instead of pulling the dumbbell back over your face using your lats or pecs (that will happen to some degree anyway), focus on using your triceps by prioritizing elbow extension instead of shoulder extension.
Think heavy and high reps here: Two sets of 15-20 reps, going hard in the paint on both sets. Trust me, two all-out sets will have your triceps screaming for days.
Waterbury talks about his new e-book, Larry David, his gig with Rickson Gracie, and oh yeah, training and stuff. In fact, we're heading off to the gym right now to test drive his little dip, chin, and deadlift training circuit.
Every good trainer has that moment of clarity when something he thought was true is brought into question. Alwyn calls these mini-epiphanies "Ah-ha" moments. Here are five "Ah-ha" moments that might just change the way you think, too.