Barbell Pullover

HOW TO DO IT

1. 1Lie with your upper back perpendicular across a flat bench.
2. 2Plant your feet firmly on the floor to stabilize your hips.
3. 3Grip the barbell with hands shoulder-width apart over your chest.
4. 4Keep a slight bend in your elbows throughout the movement.
5. 5Lower the bar in an arc behind your head until you feel a stretch.
6. 6Pull the bar back over your chest using your lats.

COMMON MISTAKES

• Straightening the arms and turning it into a triceps extension.
• Arching the lower back excessively during the descent.
• Bouncing the bar off the chest at the top.
• Flaring the elbows out too wide instead of keeping them tucked.

TIPS

• Drive your hips down to maintain a stable bridge.
• Focus on pulling with your elbows rather than your hands.
• Keep your core tight to protect your lower back.

SAFETY

• Do not hyperextend your shoulders if you lack sufficient mobility.
• Ensure the bench is stable before lowering the weight behind your head.

DETAILS

Muscles

LatsTrapsRhomboidsBack

Equipment

BarbellBench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Pullover

Load position

Overhead

Arms

Both

Arms straight or bent

Bent arms

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Lying on the back

Bench angle

Flat