Pullover - Wide (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 a wide grip, arms extended above your chest, and ensure your grip is secure.
2. Step 2Position Your Body
   • Keep your core engaged and your back flat against the bench throughout the exercise.
   • Ensure your head, shoulders, and hips are in contact with the bench.
3. Step 3Lower the Barbell
   • Slowly lower the barbell in an arc behind your head, keeping your arms slightly bent.
   • Inhale as you lower the barbell, ensuring you maintain control and avoid excessive stretching.
4. Step 4Lift the Barbell
   • Engage your lats and core as you lift the barbell back to the starting position.
   • Exhale as you bring the barbell back over your chest, following the same arc.
5. Step 5Repeat
   • Perform the desired number of repetitions, maintaining proper form and control with each rep.
6. Step 6Finish the Exercise
   • After completing your reps, carefully place the barbell back on the rack or floor.
   • Sit up slowly and ensure you are stable before standing up.