Lie on a bench and move a barbell in a controlled arc from above your chest back over your head to load the back muscles.
How to do the Pullover (Barbell)#
- Lie flat on a bench, plant your feet, and grasp the barbell with an overhand grip about shoulder-width apart.
- Extend your arms so the bar is held over your chest with a slight bend in the elbows.
- Hinge at the shoulders and lower the bar in a slow, controlled arc behind your head until you feel a stretch in your back.
- Reverse the motion by driving the bar back along the same arc until it is over your chest, leading with your elbows and using your back to move the weight.
- Keep your core engaged and maintain steady control and breathing throughout each repetition.
