How to do the Barbell Pullover
Barbell Pullover is an intermediate single-joint isolation pulling exercise targeting the Lats in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Chest and Triceps.
Barbell Pullover demonstration · © GymiaFit
Barbell Pullover at a glance
- Primary muscles
- Lats
- Secondary muscles
- Chest, Triceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Pullover step by step
- 1Lie flat on a bench with your head at one end and your feet on the floor.
- 2Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
- 3Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats.
- 4Pause for a moment, then raise the barbell back to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Pullover — questions
What muscles does the Barbell Pullover work?
The Barbell Pullover primarily targets the Lats. It also recruits the Chest, Triceps as secondary movers.
What equipment do I need for the Barbell Pullover?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Pullover suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Pullover?
Barbell Bent Arm Pullover, Barbell Decline Bent Arm Pullover, Barbell Decline Wide-grip Pullover train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Pullover demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.