How to do the Barbell Pullover Extension
- Lie on a bench with your feet flat and upper back supported.
- Hold the bar over your chest, hands slightly wider than shoulders.
- Bend your elbows and lower the bar in an arc behind your head.
- Pull the bar back over your chest, then straighten your arms.
Full technique — 7 steps
- Lie lengthwise on a flat bench with feet planted and upper back fully supported.
- Hold a barbell above your chest with an overhand grip slightly wider than shoulder width.
- Tighten your stomach and keep your ribs from flaring as the weight moves overhead.
- Bend your elbows and lower the bar in an arc behind your head until your chest and lats are stretched.
- Pull the bar back over your chest by moving through your shoulders, keeping your elbows bent.
- Extend your elbows to press the bar straight up until your arms are straight.
- 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
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.
