Weighted Plate Pullover

Muscles worked

Setup

1. Lie flat on a bench with your head near the edge, or lie perpendicular across the bench with only your upper back supported for a greater range of motion.
2. Hold a weight plate with both hands, gripping the outer edges at the 3 and 9 o'clock positions.
3. Extend your arms directly above your chest, maintaining a soft, fixed bend in your elbows.
4. Plant your feet firmly on the floor to stabilize your torso and keep your core engaged.

How to do it

1. Inhale deeply and slowly lower the plate in a controlled arc behind your head until your upper arms are in line with your torso or you feel a deep stretch.
2. Keep your elbows locked in their slightly bent position to ensure the movement comes from the shoulder joint.
3. Exhale as you pull the plate back to the starting position over your chest by engaging your lats and squeezing your pectorals.
4. Use a tempo of 3 seconds down, a 1-second pause at the bottom, and 1-2 seconds to return to the top.

Form checklist

• Keep your lower back neutral; do not allow your spine to excessively arch as the weight lowers.
• Maintain a consistent elbow angle throughout the entire set to avoid turning it into a tricep extension.
• Stop the plate directly over your chest to keep constant tension on the target muscles.
• Ensure your neck remains in a neutral position, supported by the bench.

Pro tips

• Focus on 'driving your elbows toward your hips' during the upward phase to maximize lat recruitment and minimize forearm strain.
• Visualize your arms as hooks and concentrate on the stretch and contraction of the serratus anterior and lower chest at the bottom of the movement.

Make it harder

• Lower your hips toward the floor while lying crosswise on the bench to increase the stretch on the lats and abdominal wall.
• Add a 2-second isometric pause at the bottom of the movement where the muscle is at its longest length.

Frequently asked

What muscles does the weighted plate pullover work?

The weighted plate pullover primarily targets the lats, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the weighted plate pullover?

The weighted plate pullover uses weight plate.

Is the weighted plate pullover good for beginners?

The weighted plate 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
• Barbell PulloverIntermediate · lats