Pullover (Barbell)

Similar to above but with a standard shoulder-width grip. Keep your elbows slightly bent to protect the joint. Feel the stretch in your armpits.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

chest

What you need and how to position yourself before starting.

barbellbench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie on a flat bench with your upper back and shoulders supported, and your feet flat on the ground.
- Hold a barbell with both hands, using an overhand grip, and position it above your chest with your arms fully extended.
Step 2Position Your Grip
- Ensure your hands are slightly wider than shoulder-width apart on the barbell.
- Keep your wrists straight and aligned with your forearms.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Maintain a neutral spine and avoid arching your back.
Step 4Lower the Barbell
- Slowly lower the barbell in an arc behind your head, keeping your elbows slightly bent.
- Lower it until you feel a stretch in your chest and lats, but do not go too far to avoid shoulder strain.
Step 5Lift the Barbell
- Reverse the motion by pulling the barbell back to the starting position above your chest.
- Focus on using your lats and chest muscles to lift the weight.
Step 6Repeat
- Perform the desired number of repetitions, maintaining control and proper form throughout each rep.
Step 7Finish the Exercise
- After completing your sets, carefully lower the barbell to the floor or rack it safely.
- Sit up slowly and ensure you are stable before standing up.