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Barbell Pullover

Also known as: Pullover (Barbell)

IntermediateBarbellBench

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 Barbell Pullover#

  1. Lie flat on a bench, plant your feet, and grasp the barbell with an overhand grip about shoulder-width apart.
  2. Extend your arms so the bar is held over your chest with a slight bend in the elbows.
  3. Hinge at the shoulders and lower the bar in a slow, controlled arc behind your head until you feel a stretch in your back.
  4. 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.
  5. Keep your core engaged and maintain steady control and breathing throughout each repetition.

Muscles worked#

  • Primary: Lats (Latissimus Dorsi)
  • Secondary: Chest (Pectoralis Major), Triceps (Triceps Brachii), Abs (Rectus Abdominis)

Track the Barbell Pullover in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Barbell Pullover work?

The Barbell Pullover primarily works the lats. The chest, triceps, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the chest, triceps, abs, lighten the load and slow the lowering phase.

What equipment do I need for the Barbell Pullover?

The Barbell Pullover needs the following: Barbell, Bench. Nothing beyond that is required to run the movement as described above.

Is the Barbell Pullover suitable for beginners?

Not as one of your first exercises. The Barbell Pullover is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Barbell Pullover?

One Arm Dumbbell Row, Barbell Bent Over Row, Underhand Barbell Row all train the same primary muscles as the Barbell Pullover. Pick whichever one matches the equipment in front of you.

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