# Plate Glute Bridge Pullover

A two-hand plate pullover performed while holding a glute bridge on the floor. The straight-arm pullover trains the lats and chest while the glutes and hamstrings keep the hips raised.

- Intermediate · Compound
- Equipment: Weight plates
- HD video: https://media.seto.fit/exercises/plate-glute-bridge-to-pullover/video/male.mp4
- HTML: https://seto.fit/exercises/plate-glute-bridge-pullover/

## Muscles worked

- Lats: 8/10
- Mid chest: 5/10
- Glutes: 5/10
- Triceps: 4/10
- Hamstrings: 4/10
- Abs: 4/10

## How to do the Plate Glute Bridge Pullover

1. Lie on your back, knees bent, plate held over your chest.
2. Lift your hips into a bridge and hold them there.
3. Lower the plate behind your head, arms nearly straight.
4. Pull it back over your chest, keeping your hips up.

### Full technique — 7 steps

1. Lie on your back with knees bent and feet flat on the floor about hip width apart.
2. Hold a weight plate by its rim with both hands, arms straight over your chest.
3. Press through your heels to lift your hips until your torso and thighs form a straight line.
4. Keep your hips raised and lower the plate behind your head with your elbows nearly straight.
5. Stop when your arms are overhead in line with your torso, without arching your lower back.
6. Pull the plate back over your chest with straight arms, keeping your hips up.
7. Lower your hips to the floor only after the last rep.

## Common mistakes

- Bending the elbows during the pullover
- Letting hips sag between reps
- Overarching the lower back
- Stopping short of overhead stretch
- Letting ribs flare forward

## Form cues

- Arms stay long
- Keep ribs down overhead
- Keep hips up
- Squeeze glutes throughout
- Drive through heels

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 3 reps in reserve · lower 3 s, lift 2 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 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.

- **Dumbbells**: [Stability Ball Dumbbell Pullover with Hip Extension](https://seto.fit/exercises/stability-ball-dumbbell-pullover-with-hip-extension/)
- **Machine**: [Ski Erg Reverse Lunge Pull](https://seto.fit/exercises/ski-erg-reverse-lunge-pull/)

## Where to start and where to go next

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

- **This exercise: Plate Glute Bridge Pullover — Intermediate**
- Harder: [Kettlebell Glute Bridge Pullover](https://seto.fit/exercises/kettlebell-glute-bridge-pullover/) — Intermediate

## Quick answers

### What muscles does the Plate Glute Bridge Pullover work?

Primary: Lats 8/10. Also works: Mid chest 5/10, Triceps 4/10, Glutes 5/10, Hamstrings 4/10.

### When should I do the Plate Glute Bridge Pullover in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Plate Glute Bridge Pullover?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plate Glute Bridge Pullover?

Dumbbells: Stability Ball Dumbbell Pullover with Hip Extension. Machine: Ski Erg Reverse Lunge Pull.

### What is a harder version of the Plate Glute Bridge Pullover?

Kettlebell Glute Bridge Pullover (Intermediate).

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

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