Exercise of the Month: straight arm pullover
The straight arm pullover is an exercise that can be done at home, working the back, chest and arms. In addition to strengthening, it aids in breathing and expansion of the ribcage.
The pullover exercise is useful in sports, helping to condition muscles for overhead forward throwing motions involving both arms, such as in basketball, as well as boosting moves used in gymnastics, swimming and wrestling.
Starting position: Lie face up with knees bent and feet on the floor as shown in Photo 1. Grasp a light weight such as a dumbbell with both hands, holding it at arm’s length over your collarbone.
Lowering Phase (Photo 2): Keep the arms straight or only slightly flexed and slowly bring the dumbbell over your head toward the floor, until you feel a gentle stretch. Gently inhale to help expand the ribcage as the weight is being lowered. Pause, and then slowly return to starting position, exhaling as you pass the most difficult part of the lifting phase. It is important to concentrate on pulling with the shoulder joint muscles, not the arm muscles.
Beginners can start with one to two sets of 8 to 12 repetitions, and add sets or repetitions over time as strength increases. The straight arm pullover does not require heavy weight in order to gain benefit. Instead, the focus should be on maintaining proper form and moving in a slow, controlled manner.
Variations
Instead of holding a dumbbell at each end with palms facing each other, you can cup one end of the weight in your hands, with palms facing up. If using this method, range of motion is slightly limited.
The pullover can be performed using a weighted bar or medicine ball instead of a dumbbell.
You can perform this exercise lying on a bench or stability ball, which allows for greater stretch as the weight is lowered. If using one of these methods, it is important that the head and neck are supported throughout each repetition and that the back does not arch excessively. Excess arching of the back is usually an indication of insufficient flexibility of the shoulder joints. If you have tight shoulder joints, do not force range of motion. Instead, keep weight light and gradually work up to greater flexibility.
Safety tips
If you are unaccustomed to strength training exercise or have a condition that makes certain motions uncomfortable, check with your doctor before attempting. If you are not familiar with this exercise, it is important that you are able to maintain a secure grip on the weight being used, or have a spotter available to assist you.
Despite its name, the straight arm pullover is often performed incorrectly, most notably using a weight load so heavy that the arms must bend in order to return to the starting position. Too much bending of the elbows can limit the ability to lower the weight sufficiently enough to expand the ribcage, which is one of the key benefits of the pullover. Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.