This pullover variation produces constant tension, one of the major keys to muscle growth. It's a great core and upper body movement for thoroughly taxing the targeted musculature.
Lying Cable Pullover
The secret is to keep your core fully engaged throughout by trying to minimize the amount of arch produced in your lumbar spine and keeping the low back pushed into the floor, particularly in the contracted (bottom) position.
It's also an excellent option for lifters who have excessive lordotic curvature throughout their spine.
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There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.
If you only do standing shrugs, you're missing a big part of your traps. Try this.
Back before he was governing the state and impregnating the hired help, Arnold Schwarzenegger was way ahead of his time as a bodybuilder.
Do a couple of these drills before you lift and you'll get the best workout you've had this year.