Back exercise

Barbell Pullover

How to do the Barbell Pullover with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Inhale and extend the weights back and over your head, keeping a strong back and core. Take about 3 to 4 seconds to reach a fully extended position where the weights are behind—but not below—your head. Exhale slowly and return your arms to the starting position.
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Illustration showing the Barbell Pullover
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Barbell Barbell Flat bench Flat bench
Technique

How to do the Barbell Pullover

  1. 1 Inhale and extend the weights back and over your head, keeping a strong back and core.
  2. 2 Take about 3 to 4 seconds to reach a fully extended position where the weights are behind—but not below—your head.
  3. 3 Exhale slowly and return your arms to the starting position.