Exercise Reference
Pullover
The Pullover is an upper-body exercise designed to strengthen the muscles of the chest, upper back, and shoulders, particularly the pectoral muscles and latissimus dorsi. Performed by moving the weight in an arc from above the chest to behind the head and back, the movement helps improve shoulder mobility, upper-body control, and chest–lat engagement.
Joint Action and Muscles Involved
During the Pullover, the primary joint action is shoulder extension, where the arms move backward from an overhead position. This movement engages the latissimus dorsi, serratus anterior, and pectoralis major muscles. Additionally, the triceps brachii and the muscles of the upper back, such as the rhomboids and teres major, play a supportive role in the exercise, contributing to overall upper body development.
Video Demonstration
This video demonstrates the proper execution of the pullover, showing controlled shoulder movement, a smooth arc of motion, and stable upper-body positioning throughout the exercise.
Exercise Tips
Move in a Smooth Arc
Guide the weight in a controlled arc through the shoulders.
Keep the Elbows Slightly Bent
Maintain a slight bend to reduce elbow stress.
Control the Stretch
Lower only to a comfortable shoulder stretch.
Safety Considerations
Maintain stable shoulder positioning and avoid lowering the weight beyond a comfortable range. Stop if discomfort occurs in the shoulders, elbows, or upper back.
Related Exercises
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