About this exercise
The barbell pullover stretches and strengthens the chest and lats, expanding the rib cage while building upper-body pulling and pressing power.
Barbell pullover
Step by step instructions, muscle activation and variants for the Barbell pullover.
MediumUpper chest
How to Perform
- Lie back on a flat bench with your head near the end and your feet planted on the floor
- Hold a barbell over your chest with arms extended and an overhand grip
- Keeping a slight bend in your elbows, lower the bar back behind your head in an arc until you feel a stretch across your chest and lats
- Pull the barbell back over your chest along the same arc
- Squeeze your chest at the top
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Upper chest
Secondary
Middle back
Common Mistakes
Common mistakes content is coming soon.
About the Barbell pullover
The Barbell 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.