With that said, one additional variation IвЂ™ve recently been tinkering with that IвЂ™ve found to be incredibly effective is the kneeling pullover and variations thereof. See my complete library of pullovers here. In fact, over the past several years IвЂ™ve highlighted many of these including, the hollow body leg raise variation, eccentric isometric pullovers, BANA eccentric accentuated pullovers, bottoms up pullovers, foam roller variations, glute bridge variations, head off pullovers, t-bench pullovers, kettlebell variations, cable variations, decline pullovers, trap bar pullovers, Chinese plank pullovers, rapid eccentric isometric pullovers, javelin pullovers, ring pullovers and more. With that said IвЂ™m always looking for unique and effective ways to modify the pullover to further enhance the effectiveness of the exercise. In addition, theyвЂ™re also incredibly effective for working the entire musculature of the core as youвЂ™re essentially resisting extension forces acting on the spine similar to ab rollouts and planks.

Besides improving stability and mobility in the shoulder joint (when performed properly), they also tax nearly every muscle in the upper torso including the lats, chest, triceps, shoulders, and serratus muscles. Pullovers and variations thereof are some of the most underrated upper body movements.

Kneeling cable pullover