# Barbell Pullover Extension

A lying barbell movement that combines a pullover with a triceps extension, training the lats, chest, and triceps. The bar travels in an arc behind your head, then returns over your chest and presses straight up.

- Intermediate · Compound
- Equipment: Barbell, Flat bench
- HD video: https://media.seto.fit/exercises/barbell-pullover-to-triceps-extension/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-pullover-extension/

## Muscles worked

- Lats: 8/10
- Mid chest: 8/10
- Triceps: 6/10
- Teres major: 5/10
- Serratus anterior: 5/10
- Front delts: 4/10
- Rotator Cuff: 3/10

## How to do the Barbell Pullover Extension

1. Lie on a bench with your feet flat and upper back supported.
2. Hold the bar over your chest, hands slightly wider than shoulders.
3. Bend your elbows and lower the bar in an arc behind your head.
4. Pull the bar back over your chest, then straighten your arms.

### Full technique — 7 steps

1. Lie lengthwise on a flat bench with feet planted and upper back fully supported.
2. Hold a barbell above your chest with an overhand grip slightly wider than shoulder width.
3. Tighten your stomach and keep your ribs from flaring as the weight moves overhead.
4. Bend your elbows and lower the bar in an arc behind your head until your chest and lats are stretched.
5. Pull the bar back over your chest by moving through your shoulders, keeping your elbows bent.
6. Extend your elbows to press the bar straight up until your arms are straight.
7. Finish with the bar directly above your chest and shoulders still anchored to the bench.

## Common mistakes

- Letting ribs flare hard
- Dropping too deep without control
- Lifting shoulders off bench
- Elbows flaring wide apart
- Stopping short of full extension

## Form cues

- Ribs down on bench
- Lower behind head smoothly
- Move through the shoulders
- Finish with straight arms

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Barbell Pullover Extension work?

Primary: Lats 8/10, Mid chest 8/10. Also works: Triceps 6/10, Teres major 5/10, Serratus anterior 5/10, Front delts 4/10.

### When should I do the Barbell Pullover Extension in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Barbell Pullover Extension?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

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