Movement overview

The barbell pullover is a compound exercise that primarily targets the chest and latissimus dorsi, while also engaging the triceps, shoulders, and core. It is performed lying on a bench with a barbell held above the chest, then lowering it behind the head in an arc motion.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the ground.
2. Grip the barbell with both hands, shoulder-width apart, and hold it above your chest with arms extended.
3. Engage your core and keep your back flat against the bench.
4. Slowly lower the barbell in an arc over your head until you feel a stretch in your chest and lats.
5. Pause briefly at the bottom of the movement.
6. Return to the starting position by reversing the motion, keeping control of the barbell throughout.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a slight bend in your elbows throughout the exercise to reduce strain on the joints.
• Focus on controlled movements to maximize muscle engagement and reduce injury risk.
• Keep your core engaged to prevent arching of the lower back during the exercise.
• Use a weight that allows you to perform the exercise with proper form; it's better to start light and increase gradually.
• Ensure that your head and neck remain in a neutral position during the movement.