Barbell Wide Pullover
The Barbell Wide Pullover targets the chest, back, and shoulders. This exercise enhances upper body strength and flexibility.
- Lie on a bench with a barbell held above your chest, arms extended.
- Lower the barbell in an arc behind your head while keeping your elbows slightly bent.
- Pull the barbell back to the starting position, engaging your chest and back muscles.
How to perform the Barbell Wide Pullover
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Wide Pullover using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- 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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