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Barbell Pullover
PullCompoundBarbellIntermediate
Muscles worked
Front
Back
LatsChestShouldersTriceps
Instructions
- 1Lie on a flat bench with a barbell using a shoulder grip width.
- 2Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 3While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- 4At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- 5Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Pullover
The barbell pullover is a hybrid exercise that works both the lats and the chest in an overhead opening movement, with a great stretch through the rib cage. Lying on a flat bench, you lower the bar in an arc behind your head before bringing it back above your chest, a classic old-school bodybuilding move for building back width.
check_circleBenefits
- check_circleSimultaneously works the lats and the chest
- check_circleGreat stretch through the rib cage
- check_circleClassic movement for building back width
lightbulbExecution tips
- lightbulbKeep a constant slight elbow bend throughout
- lightbulbOnly lower until you feel the stretch, without forcing the shoulder
- lightbulbUse a moderate load; this isn't a pure strength movement
warningCommon mistakes
- warningBending the elbows excessively, turning it into a triceps extension
- warningLowering too far and stressing the shoulder
- warningToo much load at the expense of range of motion
helpFrequently asked questions
Does this exercise target the back or the chest more?expand_more
It depends on technique, but overall it works both areas well, with a slight edge for the back.
Does it need a head support?expand_more
No, a classic flat bench is enough; only the head slightly overhangs the end of the bench.
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