Barbell Pullover

The barbell pullover is performed lying on a bench, lowering a bar in an arc behind your head and pulling it back over your chest. It loads the lats through a long stretch and also involves the chest, so it works as a lat isolation and rib-cage opener.

Intermediate 💪 Lats Isolation Pull
3
Sets
10–12
Reps
90 sec
Rest
Isolation
Type
🏋️ Barbell🏋️ Bench
Barbell Pullover — start and finish positionsSTARTFINISH
Barbell
Lats Intermediate Isolation
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Muscles Worked

Learn more in the Lats training guide →

Primary
Lats
Secondary
Chest
Triceps
Highlighted muscles

How To Perform

  1. 1 Lie on a bench with your head near the end and hold a light barbell above your chest with a slightly narrower than shoulder-width grip.
  2. 2 Keep a soft bend in your elbows and brace your core.
  3. 3 Lower the bar in an arc behind your head until you feel a deep stretch in your lats.
  4. 4 Pull the bar back over your chest along the same arc.

Form Cues

  • ✓ Use a light load and keep your ribs down rather than flaring them.
  • ✓ Keep the same elbow bend throughout.
  • ✓ Move only at the shoulders — do not turn the pullover into a press.

Common Mistakes

  • ✗ Going too heavy and arching the lower back.
  • ✗ Bending and straightening the elbows during the rep.
  • ✗ Lowering past a comfortable stretch and losing shoulder control.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Barbell Pullover, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Barbell Pullover? These alternatives target the same muscles:

Cable Pullover
Lats · Intermediate
→
Machine Pullover
Lats · Beginner
→
Straight-Arm Pulldown
Lats · Beginner
→
Lat Pulldown
Lats · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Barbell Pullover should I do?▾
3 sets of 10–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Barbell Pullover target?▾
Barbell Pullover primarily targets the Lats. Secondary muscles include Chest, Triceps.
Is Barbell Pullover good for beginners?▾
Barbell Pullover is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Barbell Pullover, 90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.