Barbell Pullover

Intermediate

A barbell exercise performed lying on a bench, pulling the bar in an arc from overhead to above the chest. Targets lats and chest for hypertrophy and strength; also improves shoulder mobility and core stability.

About Exercise

Equipment

Barbell, Flat Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Lats, Chest

Secondary Muscles

Triceps, Shoulders

Accessory Muscles

Abs

Popularity Score

Goals

Hypertrophy

Strength

Mobility

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Yes

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

10/10

Teres Major

Chest

8/10

Lower Chest

Triceps

4/10

Long Head

Shoulders

3/10

Anterior Delts

Abs

2/10

Rectus Abdominis

Programming

Typical Rep Range

8-12 reps

Rest Between Sets

60-90 seconds

How to Perform

Lie supine on a flat bench with upper back and shoulders supported, head slightly off the end. Grip a barbell overhand slightly wider than shoulders and extend it above your chest with elbows slightly bent.

Inhale and slowly lower the barbell in an arc behind your head until arms are parallel to torso.
Exhale and pull the barbell back up along the same arc to above your chest.
Maintain slight elbow bend throughout.
Keep core engaged to stabilize spine.
Control the movement without momentum.

Coaching Tips

Form Cues

Keep elbows bent slightly
Drive with lats and chest
Press lower back into bench
Feel stretch in back
Control the arc

Breathing

Inhale during the lowering phase and exhale as you pull the bar back up; brace core throughout.

Tempo

3-0-1

Range of Motion

Lower until upper arms are level with torso or feel stretch in lats and chest; return to arms extended above chest without locking elbows.

Safety

Safety Notes

Start with light weight
Avoid if shoulder impingement present
Secure collars on barbell
Do not force range beyond mobility
Use spotter for heavy sets

Spotting

Spotter assists by supporting bar at chest level during lowering and pulling phases; recommended for sets over moderate weight to prevent shoulder strain.