Barbell Pullover
Description
The barbell pullover is a classic lat and chest exercise where you lie on a flat bench and arc a barbell from over your chest to behind your head. The lats and chest stretch deeply at the bottom and contract together as you pull the bar back over. It builds lat width and ribcage expansion.
Muscle Group
Equipment Required
Barbell Pullover Instructions
- Lie on a flat bench. Hold a barbell with a shoulder-width overhand grip above your chest, arms extended.
- Keep a slight bend in your elbows throughout.
- Slowly arc the bar behind your head and toward the floor.
- Lower until you feel a deep stretch in your lats and chest.
- Pull the bar back over to above your chest in a wide arc.
- Squeeze your lats and chest at the top.
- Use moderate weight. Aim for 10 to 12 reps.
- Old-school bodybuilding favorite for chest and back development.
Barbell Pullover Form & Visual
Barbell Pullover Benefits
- Builds lat width and chest size simultaneously
- Deep stretch through chest and lats
- Old-school bodybuilding exercise
- Develops shoulder flexibility
- Builds the serratus anterior
- Useful for chest and back development
Barbell Pullover Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Serratus anterior
- Triceps brachii (long head)
- Teres major
