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Pull Over

(2 user ratings)     views   views: 24830

Type auxiliary
Mechanics isolated
Direction push
Equipment barbell
Additional Equipment flat bench
x Rate Pull Over

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp barbell with narrow overhand grip and lie supine on flat bench. Hold barbell above head and keep elbows slightly flexed.


Lower barbell beyond head until upper arms are parallel to floor. Return and repeat.

Variations / Comments

Keep hips on bench. Range of motion depends on shoulder flexibility. Optionally place flat bench perpendicular to body with upper back resting on bench.

Barbell Pull Over Starting Position Starting Position
Barbell Pull Over Ending Position Ending Position


Target Pectoralis Major, Sternal
Synergist Latissimus Dorsi | Deltoid, Posterior | Rhomboids
Stabilizers Triceps Brachii | Deltoid, Anterior | Pectoralis major, Clavicular | Flexors
Barbell Pull Over Muscles Front
Barbell Pull Over Muscles Rear
High End Visualizations
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