Lying Barbell Pullover

Starting position

1. Lie on a flat bench with your head near its end and feet on the floor.
2. Hold a light barbell or EZ-bar with a shoulder-width grip.
3. Press the bar over your chest with nearly straight arms, elbows slightly bent.
4. Keep your hips and lower back on the bench and brace your abs.

Execution

1. Inhale and slowly lower the bar in an arc behind your head, keeping the elbow angle fixed.
2. Lower until you feel a stretch in your lats and chest — roughly to bench level, never past what feels comfortable.
3. Exhale and bring the bar back over your chest along the same arc, driving with your lats.
4. Stop over your chest and start the next rep.

Common mistakes

• Bending the elbows during the rep — the triceps take over from the back and chest.
• Too much weight — loads the shoulder joints in a stretched position.
• Arching the lower back — the hips lift and the lower back takes the stress.
• Jerking out of the bottom — risks a shoulder injury.

Beginner tips

• Start with an empty EZ-bar or a light barbell and add weight gradually.
• Ask a partner to hand you the bar and take it after the set.
• Let your shoulder mobility set the range — don't force the stretch.

Alternatives

• Dumbbell Pullover — easier to get into position and hold the weight
• Lat Pulldown to Front — a basic exercise for back width