Barbell Pullover

Description

How to Do Barbell Pullover

1. 1
   Setup

   Lie supine (face up) on a flat bench with your head slightly off the end, allowing for a greater range of motion. Place your feet flat on the floor for stability.

2. 2
   Setup

   Grasp a barbell with a pronated (overhand) grip, slightly narrower than shoulder-width, and hold it directly over your chest with elbows slightly bent.

3. 3

   Inhale deeply as you slowly lower the barbell in an arc behind your head, keeping your elbows slightly bent but fixed throughout the movement.

4. 4

   Feel a stretch in your chest and lats as the bar reaches a comfortable, deep position behind your head without arching your lower back excessively.

5. 5

   Exhale as you pull the barbell back over your chest along the same arc, using your lats and chest to initiate the movement, squeezing at the top.

Tips

• Maintain a slight bend in your elbows throughout the entire movement; locking or straightening your arms will shift tension away from the target muscles.
• Focus on controlled, slow movements, especially during the eccentric (lowering) phase, to maximize muscle activation and minimize momentum.
• Brace your core and keep your lower back pressed into the bench or maintain a neutral spine to prevent excessive arching and protect your lumbar spine.
• Use a moderate weight that allows for full range of motion and proper form; going too heavy often leads to shortened range and increased injury risk.

Common Mistakes

• ×Rounding the lower back: Keep your core engaged and avoid excessive lumbar hyperextension by keeping your feet firmly planted and glutes slightly squeezed.
• ×Using excessive momentum: Control the weight through the entire range of motion, focusing on a slow, deliberate lowering and a powerful, but controlled, pull back up.
• ×Bending or straightening elbows too much: Maintain a consistent, slight bend in the elbows from start to finish to keep tension on the lats and chest.