At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Shoulder extension |
| Primary muscle | Lats |
| Also works | Triceps |
The movement, step by step.
- Lie on a flat bench with the feet supported and hold a light bar above the chest with slightly bent elbows.
- Lower the bar behind the head only as far as shoulder comfort and rib control allow, then return it above the chest.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep a small, fixed bend in the elbows.
- Stop the descent before the ribs lift or the shoulders pinch.
Common mistakes
- Arching the back to reach farther behind the head.
- Turning the pullover into an elbow extension.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Pullover, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.