Barbell Pullover
Targets chest and back. A classic lift for upper body strength and flexibility.
The Barbell Pullover is a compound exercise that mainly works the back and chest, with help from the triceps. You'll need: exercise bench or barbell.
Required Equipment
Barbell Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Barbell Pullover Variations and Alternatives
How to do the Barbell Pullover
Lie down on a flat bench with your upper back and shoulders supported on the surface. Your feet should be flat on the ground, knees bent, and hips below the level of the bench.
Grip a barbell with both hands using a pronated (overhand) grip. Your hands should be closer than shoulder-width apart.
Start with the barbell held straight over your chest, with arms fully extended.
While keeping your arms straight, lower the barbell in an arc motion behind your head until your biceps are by your ears and you feel a stretch in your chest and lats. Inhale during this movement.
Engage your lats to reverse the motion, bringing the barbell back to the starting position over your chest while exhaling.
Make sure to maintain control of the barbell throughout the exercise, and avoid letting your hips lift off the bench. Automatically adjust your grip width on the barbell for comfort and stability. The range of motion may vary based on your flexibility; only go as far back as is comfortable without straining.
---
Barbell Pullover FAQs
What muscles does the Barbell Pullover work?
The Barbell Pullover mainly works the back and chest, with help from the triceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Barbell Pullover?
Exercise bench or barbell.
Is the Barbell Pullover a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Arm Bent Pullover, Barbell Decline Pullover and Barbell Pullover to Press.
Training calculators
Work out the numbers behind your training before your next session.