From: drury@helix.nih.gov (Richard Drury)
Subject: Re: Pull-overs?  Useful or what?
Organization: National Institutes of Health
Date: Wed, 13 Jan 1993 05:10:43 GMT

jjlawren@garfield.uwaterloo.ca writes:
>This is one that is a mystery to me...what is it for?  I can see a
>dumbbell pull over exercising your upper lats.  Earlier today I see
>a posting about them working your lower pects too.
>
>I have read that the stretch that you get in your abs from doing a
>pull over isn't that good for your abdominal wall lining (read: it
>can possibly tear it.)  Thus I understand that this is not a recommended
>exercise.
>
>BTW, in previous thread in talking about shoulders, I have since learned
>that the upright row is a shoulder killer...I should know in my case
>because it did lead to 'cuff probs.

A few weeks ago, I injured a rotator cuff doing pullovers.  Since
then I've learned more than I imagined there was to know about
shoulder anatomy.  Among the various rehab and reference
materials I've gathered as a result of this injury, the most
useful and informative is a book from the Health for Life outfit
called _The 7-Minute Rotator Cuff Solution_.  In a chapter on
"Exercises to Modify or Avoid," the book has this to say about
pullovers:

"Dumbell Pullovers

"Now here's an exercise with problems!

"Pullovers are supposed to 'expand the rib cage.'  This assumes
that ribs will somewhow lengthen, or that cartilage will change
to allow expansion to take place.  Bone just doesn't work that
way.

"Training of various types can change the *vital capacity* of the
lungs--the quantity of air that can be exhaled by the fullest
expiration after making the deepest inspiration.  However, much
of this change results from the learned ability to use available
lung space and from improved control of the diaphragm.  Neither
change translates into a larger rib cage.  Think about
it--despite the tremendous vital capacities of opera singers and
trumpet players, few (if any!) could win a bodybuilding contest.

"Pullovers won't expand your rib cage; but there's a good chance
that, in time, doing them will cause shoulder or other injuries.
One example: The exercise can stretch the connective tissue that
forms the vertical "line" between the abs.  If that tissue tears,
you have a hernia of the median rectus, which produces a slight
bulge in the center of your abs that increases in size when you
strain.  A hernia of the median rectus is of little clinical
significance, but it's certainly *not* what you were trying to
develop!  Pullovers also put tremendous stress on the posterior
aspect of the shoulder; even before you sustain a clinical
injury, they can cause a great deal of pain.

"The bottom line: Pullovers won't enlarge your ribcage, and their
high potential to injure the rotator cuff and other structures
far outweighs whatever minimal muscular gains they may promote."

Just in case you were curious, the other rotator cuff no-no's
mentioned in this chapter have to do with bar placement and grip
width in the barbell bench press, some cautionary notes on dips
for certain people, and a flat "don't do 'em" on upright rows. 
Of course, this is a book with a point of view, so you need to
use a little salt.  But I have good reason to believe the part
about pullovers and the rotator cuff, so I'm dropping the
exercise.

Ob-plug & disclaimer: Having just quoted a hunk of the book
without permission, I guess I'd better note that it is overall an
excellent piece of work, no shit.  If you have any shoulder
problems (or just want to make sure you avoid them), phone
Health for Life on 1-800-874-5339 with VISA card in hand and
order a copy for $14.95.  Don't bother to tell them I sent you
since I have no connection with HFL other than as a customer.
--
Richard A. Drury                    National Institutes of Health
drury@helix.nih.gov                 31/B3C27, Bethesda, MD, USA
Newsgroups: misc.fitness