Barbell Pullover
Barbell pullovers behind the head. Expands the rib cage and lats. It works mainly the chest and lats, with help from the triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Barbell Pullover
- Lie on a flat bench holding a light bar over your chest with straight arms and a shoulder-width overhand grip, feet flat on the floor.
- Lower the bar in an arc behind your head with a slight bend in the elbows until you feel a stretch across the chest and lats.
- Keep the ribs down and the lower back from arching as the bar goes behind you.
- Pull the bar back over your chest along the same arc, keeping the elbows at the same angle; the arms don't bend and extend, they swing.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Lats | Latissimus dorsi |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Rib cage and serratus, which most plans skip
- Lats and chest in one long stretch
- Better overhead mobility
How Flawless ranks Barbell Pullover
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Barbell Pullover by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Barbell Pullover work?
It works mainly the chest and lats, with help from the triceps.
How do you do Barbell Pullover?
Lie on a flat bench holding a light bar over your chest with straight arms and a shoulder-width overhand grip, feet flat on the floor. Lower the bar in an arc behind your head with a slight bend in the elbows until you feel a stretch across the chest and lats. Keep the ribs down and the lower back from arching as the bar goes behind you. Pull the bar back over your chest along the same arc, keeping the elbows at the same angle; the arms don't bend and extend, they swing.
How does Flawless rank Barbell Pullover?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.