Chest · Barbell
Barbell Pullover
The barbell pullover is an upper-body exercise that targets both the latissimus dorsi and the pectoralis major through an overhead arc motion under tension. It is suitable for intermediate and advanced lifters and fits best toward the end of a back or chest workout to challenge the muscles in their lengthened position.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on a flat bench with your upper back and shoulders supported on the bench.
- Hold a barbell with both hands, gripping it wider than shoulder-width. The bar should be positioned over your chest with your arms extended.
- Inhale and brace your core. As you exhale, slowly lower the barbell back and over your head in an arc motion, keeping your arms straight.
- Lower the barbell until your arms are in line with your body and parallel to the floor, feeling a stretch in your chest and lats.
- Keep the movement controlled and avoid bending your elbows.
- Inhale as you bring the barbell back over your chest to the starting position, using the same arc motion.
Common mistakes
- Bending your elbows excessively turns the movement into a triceps extension and removes the intended tension from your lats and chest.
- Lowering the bar too far past your head overstretches the shoulder joints and increases the risk of rotator cuff impingement.
- Arching your lower back off the bench shifts stability away from your core and places undue strain on the lumbar spine.
Tips
- Keep a soft, locked bend in your elbows throughout the entire set rather than moving at the elbow joint.
- Lower the bar under strict control on the inhale, stopping when your upper arms are aligned with your torso.
- Switch to an EZ-curl bar if a straight barbell causes discomfort in your wrists or forearms.
Sets and reps
Perform 3–4 sets of 10–15 reps with a moderate load and 60–90 seconds of rest, prioritizing a controlled stretch over heavy weight.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Does the barbell pullover work the chest or the back?
It targets both muscle groups simultaneously, as the lats pull the arms downward while the chest is heavily loaded during the stretched overhead phase.
Is the barbell pullover safe if you have shoulder issues?
If you experience sharp pain or pinching in your shoulders, stop the exercise immediately and consult a healthcare specialist to evaluate your joint mobility.
