Barbell Pullover
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The barbell pullover is an upper-body strength exercise that targets the lats and the rest of the back, with strong assistance from the chest and the serratus anterior along the ribs. Performed lying on a flat bench while you lower a barbell back over your head and pull it forward, it builds rib-cage expansion and a strong arc of motion across the upper body.
Barbell Pullover: So führst du sie aus
- 1Lie flat on a bench with your feet planted on the floor and your head supported near the end of the bench.
- 2Take a shoulder-width overhand grip on the barbell and hold it locked out over your chest with your arms straight or your elbows slightly bent.
- 3Brace your core and pull your shoulder blades down against the bench to set a stable base.
- 4Keeping your elbows fixed at that slight bend, lower the bar back in an arc over your head until you feel a stretch across your lats and ribs.
- 5Stop when your upper arms are roughly in line with your torso, without letting your lower back arch off the bench.
- 6Pull the bar back over your chest along the same arc, driving the movement with your lats rather than bending your elbows.
- 7Squeeze at the top with the bar over your chest, then complete your reps.
- 8Lower the bar to the floor or hand it to a spotter to finish safely.
Technik-Tipps
- Keep a small, fixed bend in your elbows for the whole set so the work stays on your lats and isn't turned into a triceps extension.
- Move the bar in a smooth arc and feel the stretch across your lats and rib cage at the bottom rather than chasing depth.
- Keep your ribs down and your core braced so your lower back doesn't arch up to extend the range.
- Use a controlled tempo and a manageable load — the stretched bottom position is where shoulders are most vulnerable.
- Have a spotter hand you the bar and take it back at the end, since the bar travels behind your head.
Häufige Fehler
- Bending and straightening the elbows through the rep, which turns the movement into a triceps exercise and takes tension off the lats.
- Arching the lower back off the bench to reach deeper, which loads the spine and removes tension from the working muscles.
- Going too heavy and dropping into a hard stretch at the bottom, which stresses the shoulder joint.
- Letting the bar drift too far behind your head out of control instead of stopping where you feel the lats lengthen.
Häufig gestellte Fragen
What muscles does the barbell pullover work?
It mainly works the lats and the surrounding back muscles, with the chest and the serratus anterior assisting as you arc the bar over your head and pull it back.
Is the barbell pullover a back or chest exercise?
It trains both, but with a slight bend in the elbows held fixed and the focus on pulling with the lats, it works the back as the prime mover while the chest assists.
How many sets and reps should I do?
Two to four sets of 10–15 controlled reps works well. The pullover responds best to moderate weight and a full, smooth range of motion rather than heavy loading.
Is the barbell pullover good for beginners?
Yes, if you start light and keep the elbows fixed and the lower back flat on the bench. Begin with a manageable load and ideally a spotter while you learn the arc.
What's a good alternative to the barbell pullover?
A dumbbell pullover is the closest variation and is easier to set up solo. Straight-arm lat pulldowns train the lats through a similar arc with a cable.
