The Supine Dumbbell Pullover has to be one of the most underrated exercises out there. There are countless variations; all of which have their time and place. However, the supine dumbbell pullover is a personal favorite of ours.
It’s a great exercise to challenge anterior core strength, shoulder mobility/stability and a great “opener of the connective tissue” for overhead athletes.
When executing the supine dumbbell pullover, there are two main areas of emphasis I’m looking at: the anterior core and the shoulder complex.
The pullover is an excellent exercise to challenge anterior core strength. Too often when we bring our arm overhead, we compensate by excessively extending the lumbar spine. This can create a whole host of other compensations but that’s for another article. By laying supine (face up) on a bench, with the legs at a 90-degree angle, the client is cued to then flatten the lower back, drawing the navel in towards the spine, being careful to not “lock or brace the core” excessively; simply keeping tension and maintaining their position.
The reason I prefer a bench for this exercise is namely due to the fact that it provides a proprioceptive cue for the client/athlete. Anterior core strength (aka flattening that lower back out and resisting lumbar extension) can be a very difficult thing, even for the highest-level athlete.
Once we’ve accomplished the anterior core component, the client/athlete will slowly bring the arms overhead (shoulder flexion). Keep the elbows “slightly” bent. This will not only challenge their ability to maintain proper core position but will work nearly every muscle in the upper body. We cue our athletes to only go as far back as they can while maintaining their core position. It does no good to gain range of motion in this move if you can’t maintain the anterior core position. If someone is struggling here, we will further address this with either lengthening frequencies on the Neubie, or further evaluation to determine additional limiting factors.
Ultimately whether you’re a DIYer, high level thrower or a bodybuilder looking to develop that serratus, the pullover is an old school gem with tremendous benefits when incorporated properly.
-John Nelson, Founder/Director ELP