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Barbell Pullover

Intermediate

Equipment

Chest

Lats

Shoulders

Triceps

Equipment

Barbell

Exercise Type

Strength

Mechanics

Compound

Force Type

Pull

The barbell pullover is a classic upper-body exercise that targets the lats and chest, depending on grip and execution. It's a powerful movement to improve thoracic mobility and build upper body mass, especially when performed with strict form and deep range of motion. This movement is often used as a finisher or isolation drill for upper body days, offering a unique stretch and contraction unlike traditional rows or presses.

Key Benefits:

Targets the lats and chest simultaneously
Improves overhead mobility and shoulder flexibility
Stretches the rib cage and helps develop upper body aesthetics
Strengthens stabilizing muscles of the core and shoulders
Great finishing movement for push or pull workouts

Set up with a barbell and lie across a flat bench so that your upper back and shoulders are supported, forming a tabletop position with your hips lifted and feet planted wide.
Grip the barbell with arms fully extended and positioned above your chest—this is your starting position.
Keeping your arms straight, slowly lower the barbell behind your head in a smooth arc until your arms are parallel to the floor.
Without pausing, reverse the movement and return the barbell to the start position, keeping your arms straight.
Repeat for the desired number of reps.

Keep arms straight throughout the movement—avoid bending the elbows.
Only raise the bar until your arms are vertical—do not bring the bar too far forward.
Focus on a deep stretch through the lats and chest as the bar lowers.
Engage your glutes and core to stabilize your body during the lift.