Barbell Pullover

Targets the lats and serratus anterior. It provides a unique stretch and builds thickness in the upper back and chest wall.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Chest

Secondary

Back

Setup

Lie on a flat bench. Hold a barbell over your chest with a pronated grip. Keep your elbows slightly bent and locked.

Instructions

1. Lower the bar in an arc behind your head until you feel a stretch.
2. Pull the bar back to the starting position using your lats.
3. Keep your lower back pressed into the bench.
4. Maintain core tension.
5. Control the tempo.

Common Mistakes

1. Bending the elbows (turning it into a tricep extension).
2. Arching the back.
3. Overstretching.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.