Back · Kettlebell
Kettlebell Pullover 3 Month Position
How to do the kettlebell pullover 3 month position, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your back in the 3-month developmental position with your hips and knees bent to 90 degrees and feet off the floor. Hold a kettlebell over your chest with both hands and, keeping your ribs down and arms long, lower the bell back overhead toward the floor, then pull it back over your chest.
- 1Lats and serratus pulling the bell back over your chest
- 2Ribs staying down and core locked as the arms reach overhead
- 3Legs held still at 90/90 throughout the rep
Common mistakes
- Letting the lower back arch off the floor as the bell goes back
- Bending the elbows to shorten the movement
- Letting the feet drop or the knees drift
Muscles worked
The kettlebell pullover 3 month position mainly works the lats, with the lower abs, mid chest, upper abs, and hip flexors assisting.
- LatsPrimary
- Lower AbsSupport
- Mid ChestSupport
- Upper AbsSupport
- Hip FlexorsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Lower ChestMinor
- ObliquesMinor
- Front DeltsMinor
Kovo programs the kettlebell pullover 3 month position 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.