Barbell Pullover

Barbell Pullover


This exercise involves lying on a bench and holding a barbell with both hands, then lowering the barbell behind your head and stretching your chest and lats before bringing it back up to the starting position. It primarily targets the chest, back, and shoulder muscles.

Muscle Group

Equipment Required

Barbell Pullover Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground and your head hanging off the edge of the bench.
  2. Grasp the barbell with both hands, using an overhand grip, and hold it above your chest with your arms extended.
  3. Slowly lower the barbell behind your head, keeping your arms straight and your elbows locked in place.
  4. Once the barbell is behind your head, pause for a moment and then slowly raise it back up to the starting position.
  5. Repeat for the desired number of repetitions.

Barbell Pullover Form & Visual

Barbell Pullover

Barbell Pullover Benefits

  • Targets multiple muscle groups including the chest, back, and triceps
  • Improves upper body strength and endurance
  • Increases flexibility in the shoulders and upper back
  • Can help improve posture by strengthening the muscles that support the spine
  • May improve breathing by expanding the rib cage and increasing lung capacity

Barbell Pullover Muscles Worked

  • Pectoralis major
  • Latissimus dorsi
  • Triceps brachii
  • Rhomboids
  • Trapezius
  • Serratus anterior

Barbell Pullover Variations & Alternatives

  • Dumbbell Pullover
  • Cable Pullover
  • Machine Pullover
  • Single Arm Dumbbell Pullover
  • Decline Bench Pullover