Barbell Pullover
Why it matters
The Pullover builds strength and size in your latissimus dorsi, biceps and upper back. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Load the bar evenly on both sides and secure it with collars before you lift.
- Set your grip and start from a full hang or fully stretched position.
- Set your shoulders down away from your ears before the first rep.
- Drive your elbows down toward your hips.
- Pull until your chest reaches your hands.
- Lower under control back to a full stretch.
Coaching cues
- Drive your elbows down toward your hips to lead the pull.
- Pull your chest up to your hands rather than leading with your chin.
- Start every rep from a full stretch at the top.
- Drive your elbows down and back to pull from your lats.
Watch out for
-
Kipping or swinging to complete the rep.
Swinging uses momentum instead of your back and arms, so the pull does less.
Instead Pull from a dead hang and keep your body quiet.
-
Stopping the pull the moment your chin clears your hands.
Stopping at the chin trains a shorter range and less of your back.
Instead Pull until your collarbone or chest reaches your hands.
-
Failing to reach a full stretch between reps.
Without the full stretch you train a shorter range and build less.
Instead Let your arms straighten fully and your shoulder blades rise at the top.
The detail
- Tempo
- Pull with intent, then lower for about two to three counts.
- Breathing
- Exhale as you pull up, breathe in as you lower under control.
- Range of motion
- Travel from a full hang to your hands at your chest every rep. Take the latissimus dorsi through its full working range each rep.
- Setting up
- Load the bar evenly on both sides and secure it with collars before you lift.
- If you are new to it
- Use assistance or a resistance band to complete full-range reps.
- Once it is easy
- Add a pause at the top with your chest to your hands before lowering.
Safety
- Reduce the load if you lose control of the movement.
- Stop the set if you feel sharp pain.