The 7 minute rotator cuff solution pdf free#

IMД®ditorвЂ™s note: Visit for reprints of HorriganвЂ™s past Sportsmedicine columns that have appeared in IRON MAN. Plenty of other exercises can target the same muscles: barbell rows, dumbbell rows, T-bar rows, seated cable rows, wide-grip pulldowns, narrow grip pulldowns and undergrip pulldowns, to name a few. If the pullover causes shoulder pain, you should drop it from your workouts. If your gym doesnвЂ™t have one, you can use a dumbbell and a bench and target the same muscles, but you wonвЂ™t get the ab-training effect. The bottom line is that the machine gives you resistance over a greater range of motion and also allows the abs to get a little workout. If your split is back and biceps in one session, place the pullover in that workout.

The 7 minute rotator cuff solution pdf free#

If youвЂ™re on a split routine with chest and back on the same day, feel free to include it. The pecs help initiate the pull, but the latissimus dorsi, teres major, posterior deltoid and long head of the triceps perform most of the work, so it should fit into a back workout. ThereвЂ™s been much debate whether to classify the exercise as a chest or back exercise. The late Joe Gold, founder of GoldвЂ™s Gym and World Gym, always included a Nautilus pullover machine in his gyms. Most trainees wonвЂ™t let the dumbbell drop as low. The restriction of the body in the machine permits that.

Many also find that the machine pullover lends itself to a greater stretch at the top. Trainees who have rotator cuff problems may also have pain when they do pullovers. The extreme range of motion of the pullover can stress the cartilage ring. The source of the pain may be a tear in a cartilage ring that surrounds the shoulder socket. So why doesnвЂ™t everyone use the pullover machine? Some trainees canвЂ™t perform pullovers at all because of shoulder pain. That also occurs at the bottom position, as the elbows move backward, past your body. One last point is that the machine pullover enables you to pull your shoulders slightly into hyperextension. That doesnвЂ™t occur during the dumbbell pullover. YouвЂ™d have to perform a decline dumbbell pullover to have a similar effect.ДЄnother benefit is that many trainees feel they have a very strong contraction in the abdominal muscles in the finished position, with the bar pulled low toward the abdomen.

Gravity pulls downward on the weight stack, and the force is transmitted through the pulley system to the pads and bars you are pushing against. Pullover machines target the same shoulder extensor muscles, but the machine lets significant resistance occur at the same position as the start of the dumbbell pullover, with the machine bar near the upper abdomen. The closer the movement reaches the starting point, directly over your face, the less resistance, because the lever is at its shortest. ThatвЂ™s because your arms form the longest lever for gravity to pull on. The dumbbell pullover has the greatest resistance when your arms are parallel to the floor, the lowest part of the movement. That part of the stroke is commonly called positive training. As you pull the dumbbell back to the starting point, the muscle contracts, or shortens. ThatвЂ™s known as the eccentric, or negative, portion of the exercise. If youвЂ™re lying across a bench with the dumbbell supported directly over your head and you lower the dumbbell behind your head, those muscles are working but lengthening. The prime and secondary movers in the pullover exercise are the shoulder extensors, which include the teres major (upper lat), latissimus dorsi (lat), posterior deltoid (rear delt) and the long head of the triceps. There are strong similarities and significant differences. An avid weight-training patient recently asked me about the differences between the Nautilus pullover machine and a traditional dumbbell pullover across a bench.