Perhaps you first noticed the pullover carried out in low-res movies of Golden-era bodybuilders. Now, it’s frequent to see in industrial health facilities, rehabilitation amenities, and residential gyms. The dumbbell pullover is a basic back and chest exercise that’s experiencing a renaissance — and for good causes.
This information covers step-by-step directions, advantages, distinctive concerns, variations, and programming for the dumbbell pullover.
Dumbbell Pullover
Dumbbell Pullover Tutorial Video
Right here’s Dr. Merrick Lincoln instructing the standard type for the dumbbell pullover. Evaluate the shape and listen to particular suggestions earlier than working towards the motion by yourself.
How you can Do the Dumbbell Pullover Step By Step
The dumbbell pullover is an overhead shoulder extension exercise carried out mendacity on a bench. These step-by-step directions guarantee correct type.
Step 1 — Set Up a Robust Basis
For the standard dumbbell pullover, 5 secure factors of contact are required — The again of your head, shoulder blades, and glutes should stay involved with the bench, and each toes should be touching the ground. In case your bench is simply too tall, putting your toes on the bench body or atop weight plates is suitable.
Type Tip: Place your head as far up the bench as attainable. By putting your head excessive on the bench, you scale back the probability of the bench impeding shoulder vary of movement throughout the pullover.
Step 2 — Retrieve Your Dumbbell and Brace
The pullover requires a spotter as a consequence of motion of the dumbbell over your face and head. A spotter is a person who assists with the motion and gives bodily help within the occasion of type breakdown or failure.
A spotter can be useful, as a result of they’ll go you the dumbbell when you’re prepared to start. In any other case, you have to to switch the dumbbell from atop your thigh to above your chest, which could be awkward positioning. Whether or not or not you select to recruit a spotter, you’ll cradle the within high half of the dumbbell in your palms with thumbs and fingers wrapped across the deal with.
Type Tip: Grasp the dumbbell securely earlier than bringing it over your face or earlier than giving your spotter the sign to launch it. The deal with of the dumbbell ought to sit between the bottom of your thumbs and physique of the fingers. With one palm on both sides of the dumbbell, create a “closed” grasp by overlapping your thumbs behind the deal with and overlapping fingers in entrance.
Step 3 — Decrease to the Backside Place
Start with dumbbell above your higher chest together with your arms vertical and elbows unlocked or barely bent. Brace your abdominal muscles and preserve the 5 factors of contact with the bench and the ground. Decrease the dumbbell towards the ground with management. Finish the downward motion while you attain the best quantity of shoulder flexion (stretch) which you could tolerate and management.
Type Tip: Obtain a tolerable stretch throughout your shoulders on the backside place. The objective is to maneuver by means of your full accessible vary of overhead movement, not merely bringing the burden as near the bottom as attainable.
Step 4 — Increase to the Prime Place
Reverse the motion by pulling the dumbbell by means of the identical arc of motion. The repetition is full when your higher arms are vertical. Hold your head locked in impartial and your gaze directed on the ceiling — don’t observe the burden together with your eyes or head. Permitting your head to tilt into extension (trying overhead) promotes undesirable extension all through the whole backbone.
Type Tip: Keep the identical diploma of arm bend all through every repetition. In case your elbows are bending and straightening throughout the train, you’re shifting muscular stress away out of your chest and again and onto your triceps.
Step 5 — Finish the Set Safely
If you’re utilizing a spotter (really useful), point out the set is full. The spotter ought to take the dumbbell with each fingers. (1) If you’re coaching solo (at your individual threat), carry the dumbbell to your thigh.
Type Tip: Keep away from dropping the dumbbell in your face or chest. Except you’re itching for a go to to the hospital and sure cosmetic surgery, security is precedence primary. Make sure the spotter has full management of the dumbbell earlier than you let go. If coaching alone, preserve a safe grip till the dumbbell rests in your thigh.
Dumbbell Pullover Errors to Keep away from
The pullover seems easy and sounds self-explanatory — Lie in your again and “pull the dumbbell over,” proper? Nicely, sure, however a plethora of approach faults plague this train. Avoiding these errors to enhance the effectiveness and security of the dumbbell pullover.
Extreme Elbow Bend and “Flaring”
Throughout the conventional dumbbell pullover, slight elbow bend permits the lifter to carry the dumbbell whereas transferring their higher arms within the sagittal aircraft (i.e. parallel to the physique’s midline). When lifters enable extreme elbow bend, the problem of the pullover is lowered, as a result of the dumbbell is now nearer to your shoulders.
As a rule, extreme elbow bend can be related to “flared,” or outward-pointing, elbows. This place displays inner rotation of the shoulder and will enhance stress on the within of the elbow (i.e. ulnar collateral ligament stress) throughout the pullover.
Keep away from it: Concentrate on conserving your elbows pointing ahead and/or up throughout the dumbbell pullover. Whereas elbows ought to all the time stay “unlocked,” the pullover ought to by no means really feel like a triceps extension (“skull crusher”).
Dropping Contact with the Bench
Though permitting your hips to rise from the bench could give the impression of elevated vary of movement, again and hip extension doesn’t equate to shoulder mobility. In contrast to a competition-style bench press, arching is counterproductive to the pullover as a result of it finally removes pressure from latissimus dorsi. (2)
Worse nonetheless, extreme arching could enable a heavy dumbbell to destabilize your place, which may lead to a “glutes over dumbbell” tumble over the again of the bench.
Keep away from it: Anchor your self to the bench by digging your heels into the ground and aggressively bracing your belly muscle tissues.
Not Permitting the Dumbbell to “Hold”
A typical mistake is to aim to carry or orient the dumbbell horizontally throughout the repetition reasonably than vertically. This requires pointless motion of the wrist flexors and does little to enhance the pullover. At worst, this error may trigger untimely grip fatigue.
Keep away from it: The dumbbell ought to grasp naturally out of your fingers all through the pullover. (1) Though it is best to preserve a agency grip on the dumbbell, keep away from turning or tilting the dumbbell throughout your set.
How you can Progress the Dumbbell Pullover
Lifters new to the pullover ought to begin mild when first studying the train. Like several train, the pullover should be progressed to make sure ongoing advantages. Start by progressing conventional variables like including reps and weight. Then, sooner or later, think about the easy approach modification mentioned beneath.
Enhance the Repetition Quantity
As an adjunct train, the pullover is often programmed within the average repetition vary (i.e. eight to 12 reps) or a better repetition vary (i.e. 12 to 16 reps). Sure, this can be a broad suggestion, but it surely means you’ll be able to doubtless progress for a while by including a repetition right here and there as in a position. When you’re in a position to full your repetition target, merely add yet another rep the next exercise. Within the brief time period, progressing quantity is probably going most applicable for these centered on hypertrophy. (23)
Enhance the Weight
When you attain the highest of your goal repetition vary and really feel you might do extra, it’s time to enhance the burden of your dumbbell. Alternatively, in case your major objective is constructing power, progressing weight is more likely to be your finest short-term technique. (23) Since small jumps in weight dramatically enhance the resistance skilled by the shoulders on the backside of the pullover, incremental weight development is finest.
Hold Fixed Stress
The dumbbell pullover historically begins and ends when the dumbbell is above the chest. (1) Nonetheless, a lot of the key muscle tissues of the pullover are offloaded at this level within the vary of movement, as a result of the dumbbell is not creating demand for the shoulder extensors (i.e. lats, pecs, and so on.). A minor tweak to pullover approach will increase the problem of the early portion of the motion.
Though “fixed pressure” is only a catchy misnomer (no muscle experiences fixed pressure throughout dynamic train), we will intensify the pullover by ending the repetition and starting the subsequent rep whereas the shoulder extensors are nonetheless working. Reasonably than pull the dumbbell over your chest, merely reverse the motion when the dumbbell passes above your brow.
Advantages of the Dumbbell Pullover
The dumbbell pullover trains the shoulders by means of an arc of overhead movement. Because of its means to position substantial pressure on already lengthened muscle tissues, this easy train presents thrilling advantages.
Accelerated Muscular Progress
Mechanical pressure, or the end-to-end pulling power skilled by muscle tissue, is usually accepted to be a major driver of muscle development (hypertrophy). (3)(4) Muscle mass expertise mechanical pressure on account of muscle contraction and stretch-induced contributions. These forces mix and, when nice sufficient, set off a cascade of mobile occasions that finally lead to muscle development. (3)
Coaching at lengthy muscle lengths will increase the stretch-induced contributions to mechanical pressure. Rising proof means that coaching muscle tissues of their lengthened place leads to greater charges of muscle hypertrophy. (5)(6)(7) Sadly, no long-term hypertrophy research thus far has centered on the pullover. Nonetheless, the architectural properties of latissimus dorsi and pectoralis main, two major muscle tissues of the pullover, counsel that coaching at lengthy lengths could also be notably efficient. (4)(8)
In contrast to lat pulldowns, pull-ups, and chin-ups, the resistance torque of the dumbbell pullover is maximized within the overhead place. That is additionally the place the place the typical lifter’s lats and pecs are at or close to their longest lengths — Altogether, the dumbbell pullover seems to impose preferrred calls for for “stretch-induced hypertrophy.”
Improved Flexibility
The dumbbell pullover trains the shoulder extensor muscle tissues at lengthy muscle lengths — within the “stretched” place. Along with the potential hypertrophy advantages, common resistance coaching is understood to advertise adjustments in muscle construction and enhance flexibility. (9)(10) Within the short-term, a single bout of resistance coaching leads to speedy will increase in shoulder flexion vary of movement. (11) Improved shoulder flexion could also be fascinating, as a result of even devoted gym-goers can endure from restricted vary of movement. For instance, aggressive powerlifters — those that focus totally on the bench press, squat, and deadlift — could display substantial limitations in shoulder flexion. (12)
Though analysis on the direct impact of the dumbbell pullover on shoulder flexibility is restricted, proof is mounting to assist its efficacy. Morton and colleagues in contrast the results of 5 weeks of resistance coaching or static stretching on flexibility. The resistance coaching group accomplished 4 weekly units of the dumbbell pullover. (10)
Whereas each teams confirmed improved shoulder flexibility, the resistance coaching group confirmed a development for superior shoulder extension beneficial properties. (10) Whereas coaching durations higher than 5 weeks could also be essential to substantiate the impact or present statistically important findings, it seems the dumbbell pullover is a minimum of equal to stretching for shoulder flexibility.
Improved Overhead Energy and Stability
In comparison with different frequent free weight workouts, the pullover requires your shoulders to work by means of a higher vary of movement and leads to considerably higher shoulder joint torques when equally loaded. (13) Knowledgeable by the specificity precept, these options could lead to superior strength and stability variations, particularly by means of the overhead vary of movement.
The pullover works the belly core together with the shoulders. Combining overhead train with core coaching is really useful for integrating power into whole-body movements and resisting challenges to shoulder place. (14) Programmed appropriately, the pullover seems to be a powerful train choice for focused shoulder strengthening and robustification.
Muscle mass Labored by Dumbbell Pullover
The first motion resisted by the dumbbell pullover is shoulder extension. (1) Due to this fact, the train trains the muscle tissues that stretch the shoulder. Figuring out these muscle tissues could seem easy, however few workouts display the complexities of useful anatomy higher than the pullover.
In fundamental anatomy, we study muscle actions from “anatomical place” — a place together with your arms at your sides. However the dumbbell pullover happens by means of overhead vary of movement, and since muscle actions could change as joints transfer away from anatomical place, referencing an anatomy textbook to find out the muscle tissues that stretch the shoulder labored throughout the pullover could also be deceptive. Furthermore, completely different elements of broad or fan-shaped muscle tissues could also be biased all through sure ranges of movement. In excessive instances, one a part of a muscle could have a completely completely different motion than different elements of the muscle. (15)(16)
Till a long-term coaching research consisting completely of dumbbell pullovers is carried out, we lean on anatomical modeling and electromyography research to deduce the reply to the query, “What muscle tissues are educated by the pullover?”
Latissimus Dorsi
The latissimus dorsi is a broad, fan-shaped muscle spanning from the low- and mid-back, pelvis, and again of the ribcage as much as the arm. (2)(8) Latissimus dorsi is energetic throughout the Pullover. (17)(18)(19) The decrease fibers, or iliac half, which attaches to the pelvis, are handiest for producing shoulder extension, the motion resisted by the pullover. (8)(16)
Pectoralis Main
Positioned prominently on the chest, the pectoralis major is one other giant, fan-shaped muscle. It’s generally divided into two elements — the higher clavicular head and the center to decrease sternocostal head. Every half contributes disproportionately to numerous shoulder actions.
For pec coaching, actions like bench press, pec flye, and incline press are frequent. Nonetheless, the sternocostal head of pectoralis main is energetic throughout the pullover. (18)(19) Obtainable information counsel the decrease fibers of pectoralis main act to increase the shoulder by means of the overhead vary of movement. (16) Due to this fact, the sternocostal pectoralis main is taken into account a major goal of the pullover.
Posterior Deltoid
The posterior deltoid, or “rear delt,” extends the shoulder. It’s energetic throughout the pullover. (19) From a mechanical standpoint, research counsel the posterior deltoid is a extra environment friendly shoulder extensor throughout the pullover than the latissimus dorsi or pectoralis main. (15)(16) It is because posterior deltoid demonstrates extra “leverage” to provide extension (i.e. a higher extension “second arm”) all through the arc of movement educated by the pullover. (15)(16) Whereas the pullover may not be your first decide in relation to posterior deltoid coaching, don’t underestimate its potential to construct the again of your shoulders.
Triceps Brachii
The triceps brachii’s major motion is to increase the elbow. As well as, the lengthy head of triceps brachii extends the shoulder. In the end, the triceps forestall extreme elbow flexion and help with the precept actions of the pullover. The muscle controls the motion into shoulder flexion throughout the downward part and extends the shoulder throughout the upward part. (17)(18)(19)
Serratus Anterior and Abdominals
The serratus anterior consists of small projections that run diagonally alongside the ribcage. It acts on the shoulder blade. The decrease portion of serratus anterior has been proven to be notably energetic within the backside half of the pullover. (20)
The belly muscle tissues are energetic throughout the Pullover to withstand extreme arching of the trunk, which might in any other case be brought on by the dumbbell touring overhead. (18) It’s honest to categorize the pullover as an anti-extension belly train.
How you can Program the Dumbbell Pullover
As a single-joint motion, the dumbbell pullover is often categorized as an adjunct train. Historically, accent workouts are carried out after multi-joint (“compound”) workouts. When programming equipment, keep away from extraordinarily heavy masses and one-repetition most makes an attempt. Reasonably, deal with a number of grueling, moderate-to-high repetition units.
Reasonable Weight, Reasonable Repetitions
These wishing to construct muscle and power with the pullover ought to think about three to 4 units of eight to 12 repetitions. Carried out after chin-ups or heavy lat pulldowns, pullovers enable you wring out a bit extra hypertrophy work with out taxing your grip.
Low to Reasonable Weight, Excessive Repetitions
Pullovers are a higher train to start or finish your upper body workout. As an opener originally of your exercise, pullovers prime your shoulders for subsequent overhead lifts. As a finisher to finish your coaching session, pullovers present a dose of “pump work” and a potent stimulus for hypertrophy. Two to 4 units of twelve to sixteen repetitions will do the job.
Pullover Variations
Traditional workouts are inclined to accumulate many variants over time, and the pullover is not any completely different. Pullover variations have a tendency to modify out the resistance implement (e.g. dumbbell for a barbell) or the assist floor (e.g. bench for a Swiss ball). 4 of the commonest pullover variations are proven beneath.
Cross-Bench Dumbbell Pullover
The cross-bench dumbbell pullover is carried out by orienting the physique perpendicular to the bench and performing the train from a bridge place.
Not solely does this setup facilitate exercise of the glutes but it surely additionally encourages a secure pelvis place and permits the solo lifter to position the dumbbell conveniently on the bench earlier than and after train completion.
EZ-Bar Pullover
With out entry to a full run of dumbbells? Having bother securely holding the dumbbell throughout the pullover? In that case, you might want to strive the EZ-bar pullover.
The EZ-bar permits incremental loading with “change plates.” The semi-pronated inside grips on the bar could also be simpler to carry for these with stiff forearms, tight shoulders, or smaller fingers.
Single-Arm Pullover
These coaching for shoulder stability could want to think about the single-arm dumbbell pullover. By coaching unilaterally, you’re difficult your shoulder to manage motion in an extra aircraft.
Owing to the pure tradeoff between stability and most load, count on to drop the burden 60 to 80% for the single-arm dumbbell pullover.
Cable Pullover
Cable pullovers are carried out with a pulley or cable column set to a low place, whereas holding a triceps rope, strap, or brief bar. The cable pullover adjustments the road of the resistance. As a substitute of encountering most resistance torque at or close to the underside place as within the dumbbell pullover, the shoulders expertise most resistance torque earlier within the motion throughout cable pullovers.
The cable resistance additionally will increase the productive vary of movement of the train. Reasonably than ending the repetition with vertical arms, proceed “pulling over” till the cable gently grazes your brow.
FAQs
It’s each. The pullover additionally hits muscle tissues within the shoulders, arms, and trunk. (16)(17)(18)(19)(20)
For those who’re utilizing a training split, you have to to resolve learn how to categorize the pullover. Some like to incorporate it in “chest day,” as a result of Pullovers hit the decrease portion of pectoralis main. (16) Others put pullovers on “again day,” as it may be used to coach latissimus dorsi earlier than or after grip-intensive train similar to rows, lat pulldowns, or pull-ups. The excellent news? There isn’t any improper reply.
The straight-arm pushdown, additionally known as “stiff-arm pulldown” or “lat prayer,” is a shoulder extension train carried out standing with a cable machine or excessive pulley. This train could also be interesting for a number of causes. There’s is not any have to occupy a bench, the upright place permits you to monitor your type (and your “pump”) within the mirror, and altering weights is simpler on the cable stack. However for lifters looking for hypertrophy, the crux of the query will not be comfort and even the “really feel” of the train. It comes all the way down to inherent variations between train biomechanics.
The pullover and pulldown are completely different workouts, every with its personal distinctive resistance profile and muscular exercise sample. (18) Anecdotally, lifters are inclined to “really feel” their lats extra throughout pulldowns than pullovers. The reverse appears to be true for “feeling” pectoralis main. Certainly, the pulldown reveals higher muscle exercise within the latissimus dorsi than the pullover, and the pullover reveals higher muscle exercise in all elements of pectoralis main than the pulldown. (18)
Does this imply the pullover is healthier for again and the pulldown is healthier for chest? Completely not. This false impression stems from a standard misunderstanding of train electromyography (EMG) research. Increased EMG doesn’t equal a “higher train,” as a result of we can’t predict long run coaching outcomes from EMG research alone. (24)(25) Furthermore, EMG will not be a sound indicator of mechanical pressure, a key driver of muscular variations. (24)(3)
Briefly, many options should be thought-about when figuring out train choice. These embrace, however aren’t restricted to coaching targets, private preferences, and the way the train matches into this system as an entire.
Presently, there isn’t any definitive pullover approach modification to bias one agonist muscle over one other. Though some have claimed flaring the elbows throughout the pullover favors latissimus dorsi and conserving elbows straight favors pectoralis main, both approach compromises the train.
Flaring the elbows outward leads to shoulder inner rotation, which takes pressure off latissimus dorsi. (26) — Not fascinating when you want to benefit from elevated pressure within the muscle, stretch-mediated hypertrophy, and adaptability advantages of the train. (4)(8)(9)
Holding your elbows fully straight appears to make it simpler to “really feel” or contract your pecs on the high of the repetition, but it surely additionally requires excessive shoulder abduction on the backside of the repetition (consider your biceps touching your earlobes). I don’t suggest both possibility.
The Perplexing Pullover
The pullover train is a conundrum. It’s carried out in hardcore bodybuilding gyms and rehabilitation clinics, alike. It’s an train for constructing muscle and enhancing vary of movement. It’s a again train and a chest train. It’s cherished and hated.
Regardless of its complexities, the dumbbell pullover has stood the take a look at of time. Perhaps now could be the time to deal with pullovers in your coaching program?
References
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