# Barbell Pullover

URL: https://heatsy.app/ex/barbell-pullover

Also known as: Lying Barbell Pullover, Straight-Arm Barbell Pullover, Barbell Arm Pullover, BB Pullover

Body region: Back, Chest

## Muscles

- Main: Pectoralis Major, Latissimus Dorsi
- Helps: Deltoid, Pectoralis Minor, Teres Major, Triceps
- Holds: Serratus Anterior, Rectus Abdominis

## Equipment

- Barbell or EZ Bar
- Flat Bench or Adjustable Bench

## Technique

1. Lie on a flat bench with your head near the end and feet flat on the floor.
2. Hold a light barbell over your chest with a shoulder-width overhand grip and a slight bend in the elbows.
3. Keeping the elbow angle fixed, lower the bar in an arc behind your head until you feel a stretch in the lats and chest.
4. Pull the bar back along the same arc until it is over your chest again.

### Cues

- Move only at the shoulders; the elbows stay softly bent.
- Keep your ribs down and lower back in contact with the bench.
- Breathe in on the way down, out on the way up.

### Common mistakes

- Going heavier than you can control at the bottom of the stretch.
- Bending and straightening the elbows, which turns it into a triceps extension.
- Arching the lower back to get the bar further behind the head.

## Variations

- [Decline Wide-Grip Barbell Pullover](https://heatsy.app/ex/decline-wide-grip-barbell-pullover)

## Alternatives

- [Machine Pullover](https://heatsy.app/ex/machine-pullover)
- [Straight-Arm Pulldown](https://heatsy.app/ex/straight-arm-pulldown)