Pullover (Barbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Maintain a neutral spine and avoid arching your back.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining control and proper form throughout each rep.
7. 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.