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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest