Kettlebell Incline Pullover
Strengthen your chest & lats with the Kettlebell Incline Pullover. Build upper body power with this effective exercise!
The Kettlebell Incline Pullover is a compound exercise that mainly works the chest and back, with help from the triceps and core. You'll need: incline bench or kettlebells.
Required Equipment
Kettlebell Incline Pullover Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Triceps (triceps brachii); Obliques
Kettlebell Incline Pullover Variations and Alternatives
How to do the Kettlebell Incline Pullover
Kettlebell Incline Pullover
Adjustable bench (set to an incline)
1. Set Up the Equipment:
Adjust the bench to a comfortable incline. A 30 to 45-degree angle works well.
Position Yourself:
Sit on the bench with your back against it. Keep your feet flat on the floor.
Lean back slightly, ensuring your shoulder blades are supported by the bench.
Grip the Kettlebell:
With both hands, grasp the handle of the kettlebell.
Hold the kettlebell above your chest, arms extended upwards. Your palms should face each other.
Start the Movement:
Slowly lower the kettlebell back and over your head in an arc. Keep your elbows slightly bent throughout the movement.
Lower it until you feel a stretch in your chest and lats.
Return to Start Position:
Engage your core and pull the kettlebell back to the starting position above your chest.
Focus on using your lats and chest muscles to lift the weight.
Repetitions:
Aim for 8 to 12 repetitions for 2 to 3 sets, resting for about 60 seconds between sets.
Tips
Always maintain a controlled motion to prevent injury.
Focus on your breathing: inhale as you lower the kettlebell and exhale as you lift it back up.
Adjust the weight of the kettlebell as needed to ensure you can perform the exercise with proper form.
Kettlebell Incline Pullover FAQs
What muscles does the Kettlebell Incline Pullover work?
The Kettlebell Incline Pullover mainly works the chest and back, with help from the triceps and core. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Kettlebell Incline Pullover?
Incline bench or kettlebells.
Is the Kettlebell Incline 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 Kettlebell Incline Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Incline Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Dumbbell Incline Pullover, Kettlebell Pullover Dead Bug and Stability-Ball Kettlebell Pullover.
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