Barbell Pull Over
A barbell exercise targeting the lats and chest to build upper body hypertrophy and strength; commonly used to improve shoulder mobility and core stability.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Chest
Secondary Muscles
Triceps, Shoulders
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Chest
8/10Lower Chest
Triceps
4/10Long Head
Shoulders
3/10Anterior Delts
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with upper back supported, holding a barbell with an overhand grip above your chest, elbows slightly bent.
- Inhale and slowly lower the barbell in an arc behind your head.
- Continue until you feel a deep stretch in your lats and chest.
- Keep your elbows fixed in a slightly bent position throughout.
- Exhale and pull the barbell back to the starting position using your lats.
Coaching Tips
Form Cues
- Keep elbows slightly bent
- Ribs down
- Drive with lats
- Control the arc
Breathing
Inhale deeply as you lower the weight behind your head; exhale as you pull the weight back up.
Tempo
3-0-1
Range of Motion
Lower the bar until arms are parallel to the torso or mobility allows; return to vertical above chest.
Safety
Safety Notes
- Avoid if experiencing shoulder impingement
- Start with light weight to test mobility
- Ensure collars are secure
Spotting
Spotter stands at the head of the bench to assist with lift-off and guide the bar if the athlete fails.
Common Mistakes
- Bending elbows into a press
- Arching lower back excessively
- Moving too fast
- Flaring elbows too wide
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Lower back issues
Flexibility Needed
- Adequate shoulder flexion and extension
Build Up First
- Basic upper body pressing proficiency
- Core bracing control
Also known as
Lat Pullover, Chest Pullover, Barbell Pullover
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