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Lats · Barbell · Intermediate

How to do Barbell Pullover

The barbell pullover is a strength exercise that targets the latissimus dorsi (lats) and also engages the chest and triceps. It involves lying on a bench and moving a barbell in an arc from above the chest to behind the head, emphasizing a stretch and contraction of the upper body muscles.

Barbell Pullover demonstration
Primary muscle
Lats
Also works
Chest and Triceps
Equipment
Barbell
Level
Intermediate
Category
Back

How to do Barbell Pullover, step by step

  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

Barbell Pullover works your lats as the main mover, with help from your chest and triceps.

Track Barbell Pullover in SPLYT

Barbell Pullover is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

More with a barbell

Every barbell exercise → · The full exercise library →