Lay sideways on a bench with just your upper back on it, keep the hips low, get a dumbbell and grasp with both hands like you’re going to do a regular bent arm pullover, lower the weight down behind your head, then bring it up and extend the elbows as you come up, stopping just shy of lockout and repeat…really blasts the long head and way easier on the elbows than a typical skullcrusher or any of the EZbar variations. At least in my experience. I love them and am glad my new gym has DBs over 100 lbs so I’m back to doing them again. =)
Like this : http://www.youtube.com/watch?v=-8AKsPe_6QM except I don’t go all the way to lockout on mine.[/quote]
Yep, that’s them.
You can do them across the bench or not… Upper arms stop at an incline though, not perpendicular to the floor and I’d control the negative more than the guy in the vid.
You also want to lock down your shoulders/flex your lats statically and retract your shoulder blades as if you were benching… Your shoulder joint doesn’t rise towards the top of your head when you’re doing these (if it does, then your probably turning it into a lat exercise), if that makes any sense. (your upper arm still moves towards the back of your head, of course… Hard to describe what I mean here. Basically, you don’t get as much shoulder extension[?] as on a regular pullover. It’s not an exercise to test your shoulder ROM
One of those exercises often used in DC training… pjr is some powerlifter posting at IM who sort of popularized that exercise as an assistance lift.
As josh said… No real elbow strain and a big focus on the long head.