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Barbell Pullover
A lying barbell pullover that trains the lats and chest through a long overhead arc, useful for building overhead range of motion and stretched-position lat strength.
BackBarbellShoulder extension
GoLightWeight mediabarbell-pullover
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
Pectoralis majorTriceps long headSerratus anterior
Equipment
Barbell
Pattern
Shoulder extension
Setup
- 01Lie flat on a bench with feet planted on the floor.
- 02Hold the barbell over the chest with a shoulder-width, palms-forward grip.
- 03Set a slight, fixed bend in the elbows.
- 04Brace the core and keep the ribs pulled down.
Execution
- 01Lower the bar in an arc back over your head with the elbow bend fixed.
- 02Descend until the upper arms are near your ears and the lats are stretched.
- 03Pull the bar back over the chest in the same arc.
- 04Stop over the lower chest and repeat without resting at the top.
Checkpoints
- -The elbows stay softly bent at the same angle throughout.
- -The lower back stays close to the bench; the ribs do not flare.
- -The stretch loads the lats, not the front of the shoulders.
- -The arc is smooth in both directions.
Common mistakes
- -Bending and straightening the elbows, turning it into a skull crusher.
- -Arching the lower back hard to reach deeper.
- -Loading too heavy for a controlled stretched position.
- -Cutting the overhead range and losing the exercise's main benefit.
Programming notes
- -Use 2 to 3 sets of 8 to 12 reps with deliberate 2 to 3 second lowering.
- -Program after primary pulls; treat it as a stretch-focused accessory.
- -An EZ bar or single dumbbell is friendlier on the wrists if the straight bar bothers them.
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