Kettlebell Pullover
How to do it
Starting position
- Lie comfortably on your back on the bench.
- Plant your feet firmly on the floor.
- Grip the kettlebell handle with both hands.
- Extend your arms straight over your chest.
Movement
- Maintain your elbow angle and slowly lower it behind your head.
- Pause briefly at the point where your lats stretch.
- Use your back muscles to return to the starting position.
Breathing
Inhale as you lower the kettlebell and exhale as you raise it.
Trainer tips
- Lower until your upper arms are in line with your torso
- Keep your lower back against the bench
Cautions
- It can strain your shoulder joints, so do not lower it excessively deep.
- Overarching the lower back to increase range of motion
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 |  Kettlebell Flat bench Dumbbell |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
21 similar exercises
Representative exercise: Dumbbell Pullover
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- 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
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the kettlebell, it moves up to the next weight you have. 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 PulldownEasierKettlebell Incline PulloverHarderKettlebell Pullover on Stability BallHarderDumbbell 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.