Keep a slight bend in the elbow when doing Straight Arm Lat Pulldowns, do not completely lock out the arm as this puts unnecessary strain on the joint.

Slowly return the bar back to the starting position and repeat.

Now, keeping the arms straight, pull the bar down to the thighs.

Stand tall, brace the core and place a slight bend in the elbow.

Hook a long straight bar attachment to a Lat Pulldown Machine.

Lat Pulldown Machine (or similar cable pulley machine).

It may look different because it’s from a standing position, but the movement and the focus on the lats is very similar. If you have a cable machine, Straight Arm Lat Pulldowns make an excellent Dumbbell Pullover alternative. Stay slow and controlled and focus on the stretch followed by the strong contraction as you raise the barbell back to the start. Either bar is fine to use, it’s all up to personal preference.īarbell Pullovers will give a deep stretch to the chest and triceps on the lift’s eccentric (lowering) phase. The shorter bar is easier to manage and the angles make for a more comfortable position on my wrists. *I actually prefer using an EZ curl bar over a straight barbell.

Finally, pull the barbell back to the starting position.

Now, reach the barbell overhead (allow some bend in the elbow) until your hands are about even with the height of the bench.

Press the barbell to arm’s length straight up over the chest.

Grab the bar with an overhand grip about shoulder-width apart.

Lay on a bench with the top of your head all the way to the edge of the bench.

Triceps Brachii (focus on the long head).

Barbell (also often done with an EZ Curl Bar*).

The only difference is in the equipment being used and perhaps a slightly wider grip. It’s the same basic movement pattern, the same range of motion and will hit the same muscles as the Dumbbell Pullover. The closest Dumbbell Pullover alternative is most likely the Barbell Pullover. My goal is that no matter what equipment you have or whether you’re a beginner or an experienced lifter, at least one of these exercises will be just what you’re looking for. There are exercises that utilize a wide range of equipment from barbells to machines to even a resistance band. It's the best plan for you if you want to use fitness training to improve your natural bowling speed and keep injury away.Ĭlick here to get the programme instantly.I’ve tried to include as much variety in this list as possible.

The programme is designed by a former bowler who now trains cricketers from schoolboy level to experienced professionals. Lucky enough, Steff Jones has one you can take straight off the shelf and start using today. To do that you need to get a complete programme. However, it's not the complete answer to training to get faster.

When you think if bowling a cricket ball, you can see how the movement goes from strength into power and finally into speed in a smooth flow. The med ball trains your upper body to be explosive, in a similar way to the bowling action. The pullover trains the shoulders in an extension movement helping with the lats and the core (all crucial to fast bowlers). The pair is a good old-fashioned dumbbell pullover and a medicine ball overhead throw. It makes sure you take the gym with you to the playing field. That's what this quick exercise combination from Steffan does really well, taking a 'traditional' strength exercise and pairing it with a fast, powerful movement. One of the big issues with gm training for fast bowlers is the transfer from weights to the bowling action.Īs Steff Jones says, there is a large river of difference between them unless you bridge the gap.

Overhead pullover machine