Back Exercise · Barbell
Barbell Pullover
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.
Go to the movement stepsAlso known as: Bb Pullover
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Barbell Pullover
- Lie on a bench with your head near one end and your feet planted on the floor.
- Grip a barbell shoulder-width apart and extend your arms straight above your chest.
- With your arms kept straight, lower the barbell behind your head in a controlled motion until you feel a stretch through your lats.
- Pause briefly, then raise the barbell back to the starting position.
- Execute the desired number of reps with smooth cadence and consistent focus on the lats.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Barbell Pullover mainly targets your Lats, with your Chest helping support the movement, along with your Triceps.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Barbell Pullover work?
- The Barbell Pullover mainly works your lats. It also helps strengthen your chest and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Barbell Pullover?
- You do the Barbell Pullover with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Barbell Pullover?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Barbell Pullover?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.