Barbell Pullover
How to do it
Starting position
- Lie across the bench so only the tops of your shoulder blades touch it
- Plant your feet firmly flat on the floor
- Grip the barbell narrower than shoulder-width and hold it over your chest
- Fix your gaze on the ceiling
Movement
- Keep your upper back fixed on the bench and slowly lower the bar behind your head
- Lower until you feel a full stretch in your lats
- Pull the bar back over your chest using your back muscles
Breathing
Inhale as you lower the bar behind your head, and exhale as you return to the starting position.
Trainer tips
- Keep your elbows slightly bent and pinned
- Lower the bar in an arc behind your head
- Pull with your lats and return it over your chest
Cautions
- Bending and straightening the elbows
- Flaring the ribs and overarching the lower back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Chest · Triceps · Abs |
| Equipment |  Barbell Flat bench EZ bar |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
21 similar exercises
Representative exercise: Dumbbell Pullover
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- Barbell Triceps Pullover
- Kettlebell Pullover
- Dumbbell Straight Arm Pullover
- Dumbbell Lying Straight Arms Pullover
- Dumbbell Straight Arm Pullover (knees at 90 degrees)
- Barbell Bent Arm Pullover
- Dumbbell Pullover (VERSION 2)
- Dumbbell Straight Arm Pullover (VERSION 2)
- Barbell Decline Bent Arm Pullover
- Barbell Decline wide-grip pullover
- Dumbbell Around Pullover
- Ring Pullover
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- Dumbbell Pullover on Exercise Ball
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Pullover on FloorEasierCable Straight Arm PulldownEasierBarbell Decline PulloverHarderDumbbell Incline PulloverHarderDumbbell PulloverSimilar exerciseEZ Barbell Lying Bent Arms PulloverSimilar exerciseMachine Pullover (Plate Loaded)Same muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.