FitPointz

Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu

Exercise: Straight Arm Dumbbell Pullover

Client Instruction:

Starting Position

1. Lie in a supine position along a bench that supports your head, shoulders and upper back

2. Maintain your balance by keeping your legs bent at 90 degrees with your feet placed firmly on the ground

3. Hold a dumbbell with both hands, palms up and directly above your chin

4. Contract your abdominals to prevent your back from arching off the bench

Down Phase

5. Keeping your elbows extended, bring the dumbbell backward over your head and down until your upper arms are in line with your trunk

Up Phase

6. After a brief pause, move the dumbbell back through the same arc, returning to the position where your upper arm is perpendicular to the bench

Muscle Analysis Chart - Straight Arm Dumbbell Pullover (Up Phase)

Muscle Analysis Chart - Straight Arm Dumbbell Pullover (Down Phase)

Down Phase

In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight

General Kinesiological Analysis

In the straight arm pullover, the prime movers of the shoulder joint in producing extension are the pectoralis major (sternal portion), latissimus dorsi, teres major, deltoid, triceps, infraspinatus, teres minor and the subscapularis. The trapezius, rhomboids and the pectoralis minor contract to cause adduction of the scapula. The triceps and the anconeus contract statically to maintain the elbow joint in extension

Advanced Kinesiological Analysis

The prime movers of the shoulder joint in producing extension are the pectoralis major (sternal), latissimus dorsi, teres major and the deltoid. The infraspinatus, teres minor, triceps and the subscapularis are classified as assistant movers. In the up phase of the straight arm dumbbell pullover, the pectoralis major, latissimus dorsi and the teres major will also attempt to medially rotate the humerus. To neutralize this unwanted movement, the infraspinatus and the teres minor pull in lateral rotation as they assist in the extension of the shoulder joint. The pectoralis minor, trapezius and the rhomboids will also neutralize their unwanted movements. For example, when the pectoralis minor and the rhomboids cause downward rotation they also neutralize any adduction and abduction that might occur due their line of pull. When the trapezius and rhomboids contract to cause adduction they neutralize any additional upward and downward rotation of the scapula that might be caused by their line of pull.

Exercise Variations

A variation of this exercise is the bent arm pullover. This exercise is performed from the same starting position as the straight arm dumbbell pullover, only the elbows are bent as the dumbbell is moved through the same arc. The bent arm pullover allows the use of heavier weights by reducing the length of the lever and stress on the elbow joint. In both these exercises, the arc through which shoulder joint extension occurs is approximately 90 degrees. In the supine position, once the arms are horizontal to the trunk, any further movement will result in an eccentric contraction of the pectoralis major (clavicular), anterior deltoid and the coracobrachialis. The scapula muscles, including the serratus anterior, pectoralis minor and the trapezius will begin to eccentrically contract. Due to the 90 degrees range of motion, the shoulder joint muscles and the scapula muscles contract through a limited range. In fact, the trapezius and the rhomboids contract very little to cause adduction of the scapula, which is generally the last movement of the scapula to occur when the shoulder joint terminates in the anatomical position.

Stability Ball Exercise Variations

The client can perform the straight arm and bent arm pullover in a supine position on a stability ball. The movements and actions will be the same in both exercises except the degree of stabilization required will be greater on the stability ball.

© 2007 Fitness Institute Australia

Disclaimer: No responsibility is accepted for any loss or damage suffered as a result of the use of the above information
or any reliance on it. Users should satisfy themselves as to their own or clients medical and physical condition before adopting/using
the information or recommendations made. No responsibility or liability is accepted for any loss or damage suffered
by any person as a result of adopting the above information or recommendations.

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