Barbell Pullover
The Barbell Pullover primarily works the Latissimus Dorsi, with secondary activation of the Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors. It is a barbell isolation exercise at intermediate difficulty.
The Barbell Pullover is an intermediate isolation exercise performed with barbell, following a horizontal pull movement pattern. It primarily targets the Latissimus Dorsi, with secondary engagement of the Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A barbell isolation pull exercise targeting the Latissimus Dorsi.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi |
| Secondary | Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) |
Muscles Worked
The Latissimus Dorsi is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Lie upper back perpendicular on bench.
- Flex hips slightly.
- Grasp barbell from behind and position over chest with elbows bent slightly.
Execution
- With elbows bent slightly, lower bar over and beyond head until shoulders are fully flexed or upper arms are approximately parallel to torso.
- Return and repeat.
Comments
- Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench.
- Avoid hips from raising up significantly.
- Actual range of motion is dependent upon individual shoulder flexibility.
- Keep elbows fixed at small bend throughout exercise.
- Either straight barbell or EZ barbell can be used.
- Also seeBarbell Bent Arm Pullover.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.