Barbell Pullover Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Pull
  • Intermediate
  • Lats, Shoulders, Triceps
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Chest Exercises Diagram Target Muscle Group

Barbell Pullover Instructions

  1. Set up for the barbell pullover by grabbing a barbell and a flat bench.
  2. Position yourself at a 90 degree angle to the flat bench with your shoulder blades resting on the bench.
  3. Your feet should be positioned on the floor at wider than shoulder width, and your body should be straight.
  4. Hold the weight straight up, with your arms fully extended. This is the start position for the exercise.
  5. Without moving your body and keeping your arms straight, slowly lower the barbell behind the back of your head until your arms are parallel to the floor.
  6. Do not pause, and then raise the bar back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. Do not bring the bar too far forward at the top of the movement. You should only come forward until your arms are facing straight up.
  2. Make sure you lower the bar all the way down, and don't let your arms bend at the elbows throughout the movement.