This exercise is very,very underrated
Every 6 months or so I review my own training. Not necessarily looking for anything 'bad' or that 'could be better', rather I am looking at what I continuously do. I want to see what I keep coming back to. After looking at my latest 6 months of strength training, which was a long side two ultra marathons (oof. that was a choice) I noticed one move stayed throughout; the pullover. More specifically, these two variations...
The dumbbell variation is awesome for working against the ground, getting off your feet, and utilizing the ground as a stabilizer for your lower back and hips. I love this variation with dumbbells and kettlebells. I like doing these in 2 or 3 sets of 8-12 reps.
This second variation takes it to a standing position- a solid progression to start or finish your workout. This cable move is awesome for bringing in some core stabilization (anti-flexion/extension) and absolutely loading up the triceps as well. Typically I do these for 2 sets of 12 reps, but I'm not opposed to working this move closer to failure (if it's at the end of your workout) as the cable machine keeps failure sets pretty safe.
The next time you're looking to spice up your upper body workout, give one or both of these variations a try.