Smart Workout Diary

Barbell Pullover

The barbell pullover is performed lying on a bench while moving a barbell in an arc from behind the head to above the chest. It primarily trains the lats and also involves the chest and triceps. It can support upper-body strength, shoulder control, and pulling or pressing training variety.

Demonstration

Barbell Pullover — demonstration 1
Barbell Pullover — demonstration 2

Instructions

  1. Set a barbell with a manageable load on the floor or rack, then lie lengthwise on a flat bench with your feet planted firmly on the floor.
  2. Hold the bar above your chest with both hands slightly narrower than shoulder width. Keep your elbows slightly bent and brace your abdomen.
  3. Inhale and slowly lower the bar in an arc behind your head, keeping your shoulders down and your ribs from flaring excessively.
  4. Lower only as far as you can control without shoulder discomfort or losing a stable back position.
  5. Exhale and pull the bar back along the same arc until it is above your chest, using your lats while maintaining the same soft elbow bend.
  6. Control every repetition. Use a spotter or a light load when learning, and do not force the bottom position.
Muscle Group
Lats
Other Muscle Groups
Chest
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep a soft elbow bend: Do not turn the movement into a triceps extension by bending and straightening the elbows.
  2. Use a slow, controlled lowering phase; avoid letting the bar drop behind your head.
  3. Keep your ribs and pelvis controlled rather than compensating with excessive lower-back arching.
  4. Start light and use only a pain-free range of motion for your shoulders.
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