Barbell Pullover Hold Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Barbell
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Pectoralis Major Clavicular Head, Triceps Brachii
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Barbell Overhead Hold
How to: Barbell Pullover Hold
- Lie on a bench with your back flat and feet firmly planted on the ground.
- Hold the barbell above your chest with arms extended.
- Slowly lower the barbell behind your head while keeping your elbows slightly bent.
- Hold this position for a specified duration, feeling the stretch in your back.
- Carefully return the barbell to the starting position.
Common Mistakes
- Arching the back excessively.
- Holding the breath rather than breathing normally.
- Not fully extending arms or avoiding proper grip.
Modifications
- Use a lighter barbell or a PVC pipe for a less intense stretch.
- Perform the stretch seated on a bench to reduce strain.
Tips
- Keep a firm grip on the barbell to avoid slipping.
- Engage your core to stabilize your body.
- Breathe deeply, focusing on stretching through your back.
Barbell Pullover Hold Alternatives
Tags
back
stretching
latissimus dorsi
pectoralis major
triceps brachii
beginner