Barbell Wide Pullover
Description
The barbell wide pullover is a pullover variation performed with a wider than shoulder-width grip. The wide hand position emphasizes the lats and outer chest while reducing tricep involvement. The lying pullover stretches the lats and ribcage at the top of each rep.
Muscle Group
Equipment Required
Barbell Wide Pullover Instructions
- Lie on a flat bench with your shoulders at the edge.
- Hold a barbell with both hands using a wide grip.
- Start with the bar held over your chest with arms extended.
- Maintain a slight bend in the elbows throughout.
- Lower the bar back behind your head in a wide arc.
- Continue lowering until you feel a strong stretch in your lats and chest.
- Pull the bar back up over your chest while maintaining the arc.
- Keep the wide grip and slight elbow bend throughout the rep.
Barbell Wide Pullover Form & Visual
Barbell Wide Pullover Benefits
- Wide grip emphasizes lats and outer chest
- Stretches the lats and ribcage
- Different stimulus than narrow pullovers
- Builds upper body width
- Useful for breaking through chest plateaus
- Develops shoulder mobility
Barbell Wide Pullover Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Serratus anterior
- Triceps brachii (long head)
- Teres major
Barbell Wide Pullover Variations & Alternatives
- Barbell Pullover
- Dumbbell Pullover
- Cable Pullover
- Pullover Machine
