Fitwill stands in solidarity with Ukraine

Barbell Pullover

Barbell Pullover

The Barbell Pullover is a classic exercise that targets multiple muscle groups, primarily the chest, back, and shoulders. It involves lying on a flat bench with a barbell held above your chest, and then smoothly lowering the weight behind your head in an arc-like motion. This exercise is great for strengthening the upper body, improving posture, and enhancing overall muscle definition. When performed correctly, the Barbell Pullover engages the pectoralis major, the large muscles of the chest, which helps in building a well-rounded chest. Additionally, it activates the latissimus dorsi or the "lats," which are the broad muscles of the back. Strengthening the lats not only improves the appearance of your upper body but also contributes to better posture and stability. Moreover, the Barbell Pullover works the muscles of the shoulders, such as the deltoids, and engages the triceps and core to maintain stability throughout the movement. This exercise also stretches the pectoral muscles and intercostal muscles, which can improve overall flexibility and breathing capacity. Incorporating the Barbell Pullover into your routine can enhance upper body strength, promote better muscle balance, and help you achieve a more sculpted physique. To ensure safety and effectiveness, it's important to utilize proper form and technique when performing the Barbell Pullover. Start with a light weight to perfect your technique, gradually increasing the load as your strength progresses. As with any exercise, listen to your body, and if you experience any discomfort or pain, consult with a qualified fitness professional for personalized guidance.


  • Lie down on a flat bench with your feet planted firmly on the floor and your buttocks and upper back in contact with the bench.
  • Grab a barbell with an overhand grip that is slightly wider than shoulder-width apart.
  • Hold the barbell straight above your chest with your arms fully extended.
  • Begin the exercise by slowly lowering the barbell backwards over your head in a controlled manner. Keep your arms slightly bent throughout the movement.
  • Continue the descent until your upper arms are parallel to the floor or until you feel a stretch in your lats and chest.
  • Pause for a moment at the bottom of the movement, then reverse the action by bringing the barbell back to the starting position.
  • As you raise the barbell back to the starting position, focus on using your lats and chest rather than your arms to return the weight.
  • Repeat the movement for the desired number of repetitions, ensuring smooth and controlled motion throughout.
  • Remember to maintain proper breathing by inhaling during the descent and exhaling during the ascent.

Tips & Tricks

  • Focus on proper form to ensure maximum effectiveness and reduce the risk of injury.
  • Start with lighter weights and gradually increase the load as you progress.
  • Engage your core muscles throughout the exercise to stabilize your body.
  • Breathe rhythmically and exhale as you pull the barbell over your head.
  • Include the barbell pullover in your back and chest workout routine for overall upper body development.
  • Make sure to warm up before performing the exercise to prepare your muscles and joints.
  • To target different areas of your upper body, vary your grip width on the barbell.
  • Listen to your body and don't push yourself too hard. It's important to find the right balance between challenge and safety.
  • Don't hyperextend your back during the movement. Maintain a natural curve in your spine.
  • Consider incorporating stretching exercises for the chest and lats to improve flexibility and range of motion.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts