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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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