Barbell Pullover

Muscles worked

Setup

1. Lie flat on a bench with your head near the edge and feet firmly planted on the floor for stability.
2. Grasp the barbell with a shoulder-width overhand grip, holding it directly above your chest with arms extended.
3. Retract your shoulder blades into the bench and maintain a slight, fixed bend in your elbows.

How to do it

1. Inhale deeply and slowly lower the barbell in a controlled arc behind your head until your upper arms are parallel to the floor or you feel a deep stretch in your lats.
2. Keep the elbow angle fixed throughout the movement to ensure the tension remains on the torso muscles rather than the triceps.
3. Exhale and pull the barbell back to the starting position over your chest by driving your elbows forward and engaging your lats.
4. Maintain a 3-second lowering phase and a 1-second return phase to maximize time under tension.

Form checklist

• Keep your lower back pressed against the bench or in a neutral position; do not let your ribs flare excessively.
• Ensure the movement occurs only at the shoulder joint, keeping the elbow bend constant.
• Stop the upward movement once the bar is directly over your chest to maintain constant tension.
• Avoid using excessive weight that forces you to arch your back or swing the bar.

Pro tips

• Focus on the 'stretch' at the bottom of the movement to maximize serratus and lat recruitment.
• Imagine you are trying to drive your elbows toward your hips as you pull the bar back up to better isolate the lats.
• Squeeze your chest at the top of the movement to emphasize pectoral engagement.

Make it harder

• Perform the exercise lying 'crossways' (perpendicular) to the bench with only your upper back supported to allow for a greater range of motion and hip-dip for a deeper stretch.
• Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase mechanical tension.

Frequently asked

What muscles does the barbell pullover work?

The barbell pullover primarily targets the lats, and also works the abs, pectorals, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the barbell pullover?

The barbell pullover uses barbell.

Is the barbell pullover good for beginners?

The barbell pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Decline Bent Arm PulloverIntermediate · lats and pectorals
• Barbell Decline PulloverIntermediate · lats and pectorals
• Barbell Front Raise And PulloverIntermediate · deltoids and lats
• Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals