The proximal portion of the triceps muscle.When lowering the weight behind your head, the pullover lengthens out the following muscles: When either the muscles or joint tissue (i.e., the shoulder’s joint capsule) are tight, the pullover can create stretching sensations that feel overly intense. One of the beautiful aspects of the pullover is its ability to improve the tissue mobility of your pecs, triceps, and lats along with strengthening them it’s essentially a “strengthen and lengthen” exercise.īut the pullover can feel anything but beneficial to your body if the mobility of your muscles, joints (or both) is currently subpar.
#Pullover db how to#
Nonetheless, what follows are some of the most common issues that can arise and how to get them under control! Issue 1: Poor tissue mobility of the upper body The triceps, pectorals, and lats are all within the same proximity of each other and are all lengthened and strengthened when performing pullovers. So, your best bet - if you just can’t get the issue under control - is to get an evaluation from a qualified healthcare practitioner, such as an orthopedic physical therapist. There can be issues with your AC joint, subacromial bursa, etc. You are advised to seek appropriate medical advice for any pain you may be experiencing.Īs we kick off this article, keep in mind that these common issues, which can result in pain, discomfort, and even lost training time, can arise whether you’re performing your pullovers with a barbell, a single dumbbell, or even a dumbbell in each hand.Īlso, keep in mind that I can’t address every single issue that could arise with this exercise.
By following any information within this post, you are doing so at your own risk.
As a result, I cannot tell you whether or not any treatments or training methodologies mentioned on this website or in this article may or may not be appropriate for you, including dealing with pain from pullovers. Related article: Here’s How to Fix Shoulder Pain From Dips (Complete Guide)ĭisclaimer: While I am a physical therapist, I am not YOUR physical therapist. Solutions involve fixing shoulder mechanics, improving mobility, and perfect execution of the pullover exercise.Īssuming you want to be as bulletproof and informed with your lifting as possible, keep on reading to learn just how easy it often is to eliminate pain or abnormal discomfort when doing your pullovers.Ĭlick/tap on any headline below to instantly read that section!)
So, this article will provide the requisite information that will hopefully help you to change all of that.ĭumbbell and barbell pullover pain is often the result of poor scapular and shoulder mechanics, tight or restricted muscular tissue, poor exercise technique, and excessively heavy loads. The pullover’s benefits are too profound to ignore, as few upper body exercises offer the simultaneous strengthening and lengthening benefits to the muscles the way this exercise does.īut if you’re getting pain with this exercise, it’s easy to understand why you might not want to do this movement. I’m going to go to my grave believing that not enough people incorporate pullovers into their strength training regimens. Facebook Pinterest LinkedIn Twitter Reddit
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