Single Arm Clubbell Pullover

Instructions for proper form

1. Stand tall with your feet shoulder-width apart. 2. Hold the clubbell in one hand, with a neutral grip, and raise it overhead with your arm fully extended. 3. Keeping your arm straight, lower the clubbell behind your back in a controlled manner, ensuring that your shoulder and back remain engaged. 4. Once the clubbell reaches its maximum range, reverse the motion and bring it back to the starting position while maintaining proper posture. 5. Keep your core tight and avoid arching your back throughout the movement.

Common mistakes to avoid

Avoid arching your lower back; do not let your shoulder roll forward; ensure the movement is controlled, not rushed; keep your elbow straight to avoid unnecessary strain.

Benefits

Specific benefits of the exercise

Strengthens the latissimus dorsi, enhances shoulder stability, improves upper back strength, and fosters better posture.

Expected results and timeframe

With consistent practice, one can expect increased back strength and improved upper body mobility within 4-6 weeks..

Who this exercise is best for

Best for beginners looking to develop upper body strength, athletes aiming to improve shoulder flexibility, and those seeking to enhance their back stability.

Scientific studies supporting its effectiveness

Research indicates that unilateral movements can enhance muscular balance and coordination, particularly in upper body workouts.

Variations

Beginner modifications

Use a lighter clubbell or similar object, limit the range of motion at first, and practice without weight to master the movement pattern.

Advanced progressions

Increase the weight of the clubbell, perform the movement on an unstable surface (e.g., balance pad), or incorporate a rotational component at the top of the movement.

Integrations

Complementary exercises

Incorporate exercises such as bent-over rows, face pulls, and lat pulldowns to further target the back muscles.

Super set recommendations

Superset this exercise with push-ups or tricep dips to balance upper body training.

Sample workout routines

A sample routine could include a circuit of Single Arm Clubbell Pullovers, Bent-over Rows, and Shoulder Presses for a complete upper body workout.

Exercise combinations

This exercise can be combined with core exercises like planks or hollow holds for improved overall stability.

Best time to do this exercise in your workout

Incorporate this exercise in the strength training portion of your workout, ideally after warm-up but before other compound movements involving the upper body.