Barbell Pullover

Latissimus DorsiBarbellBeginner
Lie flat on a bench with your feet placed firmly on the ground. Grasp the barbell with a wide overhand grip. Extend your arms fully overhead, keeping a slight bend in your elbows. Slowly lower the barbell in an arc motion behind your head until you feel a stretch in your chest and shoulders. Pause for a moment and then return to the starting position by reversing the motion. Do not let your lower back lift off the bench during the exercise. Repeat for the desired number of repetitions.

How to perform the Barbell Pullover

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Pullover using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your latissimus dorsi rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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