Bodybuilders and weightlifters have been performing the bent-arm barbell pullover exercise for decades. The advanced exercise primarily targets the latissimus dorsi, or upper back. Secondary muscles activated during the pullover include the pectoralis major and minor, triceps, teres major, deltoids and rhomboids. While the bent-arm barbell pullover is effective at isolating the lats, you should be careful when performing the exercise because it can complicate existing shoulder injuries as well as cause new ones.
Barbell Pullover
Perform the bent-arm barbell pullover by lying on a bench, with feet flat on the floor. Holding the barbell over your chest with elbows slightly bent, inhale and lower the bar over and beyond your head until your upper arms are parallel to your torso. Exhale and slowly pull the barbell back to starting position.
Pullover Injuries
Joseph M. Horrigan, Ironman Sportsmedicine Columnist, says shoulder injuries are caused by over-stretching the shoulder and poor training techniques. If your shoulder muscles are weak, you may not have enough stability to perform the movement, which can cause pain and injury. Stretching prior to performing the movement can reduce the stress on the shoulders, but forced movement can result in injury to the joint capsule, bursae, muscle and tendons.
Poor Technique
Poor technique is a major cause of shoulder injuries while performing bent-arm barbell pullover. Using too much weight that causes your back to arch is one of the common mistakes beginners make. Overstretching and performing the movement too fast can result in injury to the shoulder. Muscle Mag Fitness states that letting your elbows flare out takes the emphasis off chest and could cause shoulder injury.
Proper Execution
Proper execution of the bent-arm barbell pullover is essential in preventing shoulder injuries. Beginners should use a very light weight to learn the proper form. Muscle Mag Fitness recommends keeping your elbows slightly bent and close to the body in an attempt to keep the focus on the lats and prevent shoulder injuries. Keeping your core tight and squeezing your lats at the top of the movement can also prevent injuries.
Shoulder Injury Treatment
Seek medical attention if shoulder pain persists for more than two to three days or if the pain is severe and are unable to work. Sports Injury Clinic states that if you are unable to move the injured shoulder at all you should seek medical attention. You can treat an acute muscle tear with ice, rest and pain medication. If the injury is severe, you may need an operation to fix the tear.
