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Adam asks, "When I do pullovers, I feel a strain in my shoulder. It feels like it's my rotator or rear delt or something. How should I prevent this? Should I try and change my grip on the dumbell?"

Pain within the shoulder while doing pullovers may indicate a weak or damaged rotation cuff. You need to determine the extent of the limitation if you want to enjoy the benefits of the exercise.

Pullovers are, amongst other things, a great lat builder and a fun superset transition. When introducing pullovers to a new trainee I have them use a light weight (5lb to 10lbs), very slowly with a progressive range of motion to determine the health of the region. Some folks cannot do the movement due to sharp pain and uncontrollable shoulder dislocation. This is too bad, yet good to know for future reference. The limitations should be noted and the exercise put aside temporarily or altogether. The indication here is that the shoulder mechanics are abnormal or damaged and need special care.

Any orthopedic can argue against the pullover as a favorable movement, the rotation cuff becoming the fulcrum bearing the greatest resistance during execution. However, with attentive, progressive weight training it lies within promising medium-risk.

Feel some pain? Warming up in imperative. Start light, 5-10 pounds for 3 sets of 15-20 reps. Practice single sets during early workouts to carefully observe each rep, each set, every twinge. Does the joint-like area feel loose, tight, impinged, or simply unconditioned? Has it undergone severe trauma in a past accident? Are other joints similarly loose or problematic? There's a real good chance with proper focus, form, muscle recruitment and progressive training you can condition or re-condition your shoulder with this very movement and reap its brassy benefits. One day you might find yourself going heavy from time to time for fun and effectiveness.

Halted ability to do the pullover only magnifies your need to regularly include deltoid abductor and adductor exercise with the boring and dreaded exertube. Appreciate and recognize their value and faithfully include 3-4 sets of 25 reps, 2 times per week on shoulder days - preworkout - concentrated, intense, dedicated. This will insure a healthy rotation cuff development, longevity, shoulder strength, size and muscularity. These exercises are a must. They work; they are not minor, cursory efforts.

Any minor grip change may allow you do to the movement at all or do it with more comfort and intensity. Ease them into your routine with mild intentions and expectations. Try a close grip barbell for variety or a close grip bent bar. Shoulder-width or wider may interest you and be favorable from time to time. Block one end of a bench (4-6 inches) for either a decline or incline effect. Decline demands more forward torso contraction, incline allows greater stretch and extension. Investigate, improvise, talk to yourself. You're your best instructor, you know.