# Kettlebell Pullover

A lying kettlebell pullover targeting the lats and chest through shoulder extension from an overhead position. Useful for lifters building upper-body size and loaded overhead mobility.

- Beginner · Isolation
- Equipment: Kettlebell, Flat bench
- HD video: https://media.seto.fit/exercises/kettlebell-pullover/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-pullover/

## Muscles worked

- Lats: 9/10
- Mid chest: 7/10
- Teres major: 6/10
- Serratus anterior: 5/10
- Triceps: 4/10
- Front delts: 3/10

## How to do the Kettlebell Pullover

1. Lie on a bench with your feet flat and upper back supported.
2. Hold the kettlebell handle with both hands over your chest, elbows slightly bent.
3. Slowly lower the kettlebell in an arc behind your head, feeling a stretch.
4. Pull the kettlebell back up over your chest to the starting position.

### Full technique — 7 steps

1. Lie lengthwise on a flat bench with feet planted and upper back fully supported.
2. Hold the kettlebell handle with both hands and press it above your chest.
3. Start with elbows slightly bent and keep that arm angle nearly unchanged throughout.
4. Tighten your stomach and keep your ribs from flaring as the weight moves overhead.
5. Lower the kettlebell in an arc behind your head until your shoulders reach a deep stretch.
6. Pull the kettlebell back over your chest along the same arc without bending your elbows further.
7. Finish with the kettlebell directly above your chest and shoulders still anchored to the bench.

## Common mistakes

- Turning it into a triceps extension
- Letting ribs flare hard
- Dropping too deep without control
- Bending elbows more on ascent
- Lifting shoulders off bench

## Form cues

- Keep elbow bend fixed
- Move through the shoulders
- Ribs down on bench
- Lower behind head smoothly
- Let lats stretch overhead

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 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** (good fit): 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.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Floor Pullover](https://seto.fit/exercises/resistance-band-floor-pullover/)
- **Dumbbells**: [Dumbbell Pullover](https://seto.fit/exercises/dumbbell-pullover/)
- **Cable machine**: [Cable Pullover](https://seto.fit/exercises/chest-cable-pullover/), [Lying Cable Pullover](https://seto.fit/exercises/lying-cable-pullover/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Floor Pullover](https://seto.fit/exercises/dumbbell-floor-pullover/) — Beginner
- **This exercise: Kettlebell Pullover — Beginner**
- Harder: [Cross Bench Dumbbell Pullover](https://seto.fit/exercises/cross-bench-dumbbell-pullover/) — Intermediate

## Quick answers

### What muscles does the Kettlebell Pullover work?

Primary: Lats 9/10, Mid chest 7/10. Also works: Teres major 6/10, Serratus anterior 5/10, Triceps 4/10, Front delts 3/10.

### When should I do the Kettlebell Pullover in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Kettlebell Pullover?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 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.

### What can I do instead of the Kettlebell Pullover?

Resistance bands: Resistance Band Floor Pullover. Dumbbells: Dumbbell Pullover. Cable machine: Cable Pullover, Lying Cable Pullover.

### What is an easier version of the Kettlebell Pullover?

Dumbbell Floor Pullover (Beginner).

### What is a harder version of the Kettlebell Pullover?

Cross Bench Dumbbell Pullover (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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