How to perform Barbell Pullover with proper form
Setup
- Equipment: Use a barbell and a bench.
- Positioning: Lie on a flat bench with your upper back and shoulders supported. Your feet should be flat on the floor.
Grip
- Hand Placement: Grab the barbell with both hands, using an overhand grip. Hands should be slightly wider than shoulder-width.
Execution
- Starting Position: Hold the bar overhead with straight arms, perpendicular to your body.
- Lowering Phase: Slowly lower the barbell behind your head in an arc, keeping your elbows slightly bent. Descend until you feel a stretch in your chest and lats.
- Returning Phase: Push through your chest and bring the barbell back to the starting position, following the same arc. Keep your core engaged to maintain stability.
Tips
- Maintain Control: Perform the movement in a controlled manner to avoid injury.
- Focus on Range of Motion: Lower only as far as comfortable, ensuring you feel a stretch without straining.
- Breathing: Inhale as you lower the barbell and exhale as you lift it back up.
Common Mistakes
- Overextending: Avoid going too low, which can strain the shoulders.
- Using Momentum: Don’t rely on swinging; focus on muscle engagement.
- Arched Back: Keep your back flat against the bench to maintain proper form.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms