Barbell Pullover Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Barbell
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Triceps Brachii, Pectoralis Major, Teres Major, Pectoralis Major Sternal Head, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.8
- Alternate Names
- Lat Pullover, Bent Arm Pullover
Visualised Target Muscle Groups
Front
Back
How to: Barbell Pullover
- Lie on your back on a flat bench, holding a barbell with both hands above your chest, arms fully extended.
- Keep a slight bend in your elbows as you lower the bar behind your head in a controlled manner.
- Pull the bar back to the starting position using your lats and pecs, engaging your core throughout.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the bar too quickly or using momentum.
- Allowing the lower back to arch excessively.
- Not fully extending the arms at the top of the movement.
Modifications
- Perform with lighter weights if you are a beginner.
- Use a stability ball for more support and to reduce strain.
Tips
- Engage your core throughout the movement to stabilize your body.
- Use a controlled motion to prevent straining your shoulders.
- Keep your elbows slightly bent to avoid joint strain.
Barbell Pullover Alternatives
Tags
back
strength
latissimus dorsi
triceps
muscle building
barbell
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