Chest · Barbell
Barbell Pullover
How to do the barbell pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Lie flat on a bench holding a barbell with both hands above your chest, elbows slightly bent. Lower the bar in an arc back over your head until you feel a stretch through your chest and lats, keeping the arm angle fixed. Pull the bar back over your chest using your lats and chest.
- 1Feel a deep stretch in your lats and chest as the bar moves behind your
- 2head
- 3Keep a slight fixed bend in your elbows and brace your core
- 4Squeeze your lats and pecs to bring the bar back over your chest
Common mistakes
- Do not drop your hips or flare your ribs off the bench
- Avoid locking your elbows or letting the bar drift too far back
- Do not shrug your shoulders up toward your ears
Muscles worked
The barbell pullover mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
Kovo programs the barbell pullover for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.