Step by step instructions, muscle activation and variants for the Weighted Plate Pullover.
A classic lat and chest exercise performed lying on a flat bench with a weight plate held in both hands. The pullover targets the lats, serratus anterior, and chest through a long arc of motion, making it an effective finishing movement for back or chest training.
The Weighted Plate 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.
