Barbell pullovers are a classic old-school lift—and for good reason. By combining chest activation with a big overhead stretch, they help open the shoulders, work the lats and triceps, and build serious upper-body control. The wide grip on a decline bench increases the challenge, making it a powerful accessory movement for strength or physique training.
Instructions
- Lie back on a decline bench with your feet locked and the barbell on the floor behind your head.
- Grasp the bar with a wide pronated grip and lift it overhead, arms fully extended.
- Lower the barbell in an arc behind your head until your arms are parallel to the floor.
- Raise the bar back overhead to the start. Keep your arms straight throughout the lift, moving only at the shoulders.
- Repeat for your desired number of repetitions with control and smooth tempo.
Related Muscle Groups
- Chest
See exercises for Chest · Learn about the Chest - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps