Barbell Pullover

  • Sit on a bench with a dumbbell on your lap. Slide your hips off leaving only your upper back and head on the bench. Press your hips up with you feet parallel to each other.

  • Press the barbell over your sternum then lower it overhead without your back arching. Return barbell over your chest so that your arms are perpendicular to the ceiling.

  • Some barbells come with the weight fixed to them and are not adjustable. Others have safety clips on the end to prevent the weight plates from sliding off. Squeeze the clips, or unscrew them if that is the type are, to remove them.

  • Chest 

  • Arms  Back  Shoulders 

  • Pectoralis major and minor, Triceps brachii, Latissimus dorsi, Rhomboids

  • TIP: Maintain a slight bend in your elbows so that you stay in control of the weight.

Variations for Barbell Pullover

  • Pullover

    This is close to a full body workout-you will work the chest, back, shoulders and triceps, as well as your legs since they are holding your hips up.

  • Decline Dumbbell Chest Fly

    This exercise targets the pecs in a different way and is a great way to ensure that you are hitting the chest muscles from every direction.

  • Chest Fly

    This exercise works the chest through a broad range of motion and allows you to work deeply within the pecs.


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