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Last updated February 2, 2026
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latslower backteres majortrapezius
Pullover - Wide (Barbell)
Lie on a bench holding a barbell with a wide grip. Lower it behind your head, keeping arms relatively straight. Pull back over your chest.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
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 a wide grip, arms extended above your chest, and ensure your grip is secure.
- 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.
- 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.
- 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.
- Step 5Repeat
- Perform the desired number of repetitions, maintaining proper form and control with each rep.
- 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.