Weight-Plate Pullover
Stretch & strengthen your back with Weight-Plate Pullovers. A simple exercise to build a wider, stronger upper body.
The Weight-Plate Pullover is a compound exercise that mainly works the back and chest, with help from the triceps and core. You'll need: weight plates or exercise bench.
Required Equipment
Weight-Plate Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Obliques
Weight-Plate Pullover Variations and Alternatives
How to do the Weight-Plate Pullover
Weighted Plate Pullover for Back
A flat bench
1. Starting Position:
Lie down on your back on a flat bench.
Your upper back and shoulders should rest on the bench, with your feet flat on the floor.
Hold a weight plate with both hands above your chest. Your arms should be straight but not locked.
Hand Positioning:
Place your hands on the sides of the plate, keeping them shoulder-width apart.
Your palms should face upward, and the plate should be positioned just above your chest.
Movement:
Slowly lower the weight plate in an arc behind your head, keeping your elbows slightly bent.
Focus on feeling a stretch in your lats (the large muscles of your back) as you lower the weight.
Make sure to keep your core engaged and your back pressed against the bench to maintain stability.
Returning to Start:
Once you feel a stretch, reverse the movement by pulling the weight plate back over your chest in the same arc motion.
Use your lats to bring the plate back to the starting position, making sure to control the movement and not let the weight drop quickly.
Repetitions:
Aim for 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.
Tips:
Start with a lighter weight to master the form before progressing to heavier weights.
Ensure your movements are slow and controlled to maximize muscle engagement and reduce the risk of injury.
Breathe out during the lifting phase (when you pull the plate back over your chest) and breathe in during the lowering phase.
Weight-Plate Pullover FAQs
What muscles does the Weight-Plate Pullover work?
The Weight-Plate Pullover mainly works the back and chest, with help from the triceps and core. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Weight-Plate Pullover?
Weight plates or exercise bench.
Is the Weight-Plate 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 Weight-Plate Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Weight-Plate Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Arm Bent Pullover, Barbell Decline Pullover and Barbell Pullover.
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