PlanWorkouts

Exercise 0073 · REF i6LWjok

Barbell Pullover exercise animation

Barbell Pullover

Category
Back
Equipment
Barbell
Target
Lats

The barbell pullover stretches the lats and chest by lowering a bar in an arc behind the head while lying on a bench, a pattern that isn't really replicated by pressing or pulling exercises. It was a staple of old-school bodybuilding for expanding the rib cage, though that specific claim doesn't hold up to modern research — it's still a solid lat and chest stretch under load. Keep a slight bend in the elbows and lower only as far as shoulder mobility comfortably allows.

How to Do the Barbell Pullover

  1. Lie flat on a bench with your head at one end and your feet on the floor.
  2. Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
  3. Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats.
  4. Pause for a moment, then raise the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Pullover primarily targets the Lats, with Chest as the primary synergist muscle group, along with the Triceps.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have barbell? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Barbell Pullover work?
The Barbell Pullover primarily targets the lats, with the chest and triceps assisting.
What equipment do I need for the Barbell Pullover?
The Barbell Pullover is done with a barbell.
What's a good alternative to the Barbell Pullover?
If you don't have access to a barbell, the Archer Pull Up targets the same lats using body weight instead.