Barbell Pullover
LatsIsolationPullBarbellIntermediate
Pullover variation with a barbell, letting you control the weight with both hands. Stretches and works the lats through a wide arc.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Lie on a bench holding a barbell with an overhand grip over your chest.
- 2.With your elbows slightly bent, lower the bar in an arc behind your head.
- 3.Feel the lat stretch in the bottom position.
- 4.Bring the bar back over your chest by contracting your lats.
Common mistakes
- ●Turning it into a press by extending the elbows
- ●Over-arching the lower back
- ●Lowering beyond your shoulder mobility
- ●Using momentum to lift the bar
Proper technique
Keep a constant elbow bend throughout the movement. The motion happens at the shoulder, not the arms. Squeeze your lats as you return over the chest.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Pectoralis major
- Rear deltoid
- Serratus anterior
- Triceps brachii (long head)
- Teres major