Barbell Pullover

Chest, Lats, SerratusBarbell, Bench

This exercise targets and stretches the chest, lats, and serratus anterior. Performed lying on a bench, it improves shoulder mobility when done through a controlled range of motion. It demands strict weight control at the bottom position behind your head.

How to do it

1Lie flat on a horizontal bench with your feet firmly planted on the floor, holding a barbell above your chest with an overhand grip and straight arms.

2Put a soft bend in your elbows and lock them in this position throughout the entire set.

3Slowly lower the barbell back behind your head in an arc, feeling a deep stretch in your chest and lats.

4Lower the bar until your upper arms are roughly parallel to the floor, or slightly lower if shoulder mobility allows.

5Contract your chest and back muscles to pull the barbell along the same arc back to the starting position above your chest.

Common mistakes

Arching the lower back excessively and lifting hips off the bench, shifting load off the target muscles and onto the lumbar spine.

Bending and extending arms at the elbows during the movement, turning it into a skull crusher and overloading the triceps.

Lowering the weight too deep beyond shoulder mobility limits, risking ligament strain and rotator cuff injury.

Breathing

Take a deep inhale as you lower the bar behind your head to help expand your chest. Exhale smoothly as you pull the bar back to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.