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Kettlebell Pullover

Step by step instructions, muscle activation and variants for the Kettlebell Pullover.

MediumMiddle back

About this exercise

The Kettlebell Pullover is a lying exercise that stretches and loads the lats through a long arc of motion, also engaging the chest and triceps as synergists. Holding a single kettlebell with both hands by the bell provides a secure grip while allowing a deep stretch at the overhead position.

How to Perform

  • Lie on your back on a bench or the floor with your head near the edge if using a bench
  • Hold the kettlebell by the bell (the weight) with both hands above your chest, arms slightly bent
  • Keeping the elbows soft, lower the kettlebell in a controlled arc overhead and toward the floor
  • Pause at the bottom when you feel a full stretch across the lats and chest
  • Pull the kettlebell back up in the same arc to the starting position over your chest
  • Repeat for the prescribed number of repetitions

Muscle Activation

Primary
Middle back
Secondary
TricepsUpper chest

About the Kettlebell Pullover

The Kettlebell Pullover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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