Barbell Pullover
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
- Equipment
- Barbell
- Body part
- Back
- Type
- Strength
The barbell pullover is a strength exercise that targets the latissimus dorsi, with strong assistance from the chest (pectoralis major), teres major, and triceps. Performed lying on a bench while you lower a barbell back over your head, it builds the lats and ribcage through a long stretch under load.
How to do the Barbell Pullover
- 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 at arm's length above your chest.
- 3Brace your core and keep a slight, fixed bend in your elbows that you maintain for the whole rep.
- 4Lower the bar in a smooth arc back over your head until you feel a strong stretch through your lats and chest.
- 5Keep the bar travelling close to its arc and avoid letting your lower back arch off the bench.
- 6Pull the bar back over your chest by driving with your lats, leading the movement with your upper arms.
- 7Stop when the bar is back above your chest, keeping tension on the lats rather than locking out and resting.
- 8Complete your reps, then bring the bar to your chest and set it down or hand it to your spotter under control.
Form tips
- Initiate the pull from your lats by thinking about driving your upper arms toward your hips, not bending your elbows.
- Keep your ribcage down and core braced so the stretch comes from your lats and chest, not from arching your spine.
- Control the lowering phase slowly; the stretched bottom position is where the lats do the most work.
- Use a spotter or start with a light load on a barbell pullover, since the bar travels over your face and head at full stretch.
Common mistakes
- Bending and straightening the elbows through the rep, which turns the movement into a triceps extension and takes tension off the lats.
- Lowering the bar too far past a comfortable stretch, which overloads the shoulder joint at end range and risks strain.
- Arching the lower back off the bench to move more weight, which removes lat tension and stresses the spine.
- Rushing the bottom of the rep instead of pausing at the stretch, which wastes the most productive part of the lift.
- Using too heavy a load and losing control of the bar over your head, which is unsafe without a spotter.
Frequently asked questions
What muscles does the barbell pullover work?
It primarily targets the latissimus dorsi, with the chest (pectoralis major, both the clavicular and sternal heads), teres major, and triceps brachii acting as synergists.
Is the barbell pullover a back or chest exercise?
It works both, but as loaded here the latissimus dorsi is the primary target while the chest assists. Keeping the elbows fixed and pulling from the lats emphasizes the back; flaring the elbows shifts more work to the chest.
How far should I lower the barbell behind my head?
Lower it until you feel a strong stretch through your lats and chest, then reverse. Going past a comfortable end range overloads the shoulders without adding useful tension.
Is the barbell pullover good for beginners?
Yes, if you start light and keep the elbows fixed. Because the bar passes over your face and head at full stretch, begin with a manageable weight and use a spotter while you learn the arc.
How many sets and reps should I do?
For building the lats and chest, 3 to 4 sets of 8 to 12 controlled reps is a sensible default, focusing on a full stretch and a steady tempo rather than heavy load.
