What Are Pullovers?

A pullover is a compound exercise that can build muscle strength, size and definition in the back and chest. You can perform the movement with a barbell, one dumbbell or two dumbbells. Using two dumbbells allows for a wider range of movement but requires stricter attention to form. Using a barbell or single dumbbell restricts range of motion but is a safer and easier to control the movement. Before starting a weight-training program, consult a physician.

  1. Muscles

    • The latissimus dorsi muscles, or lats, are the primary muscles pullovers target. The triceps, shoulders and chest are secondary muscle groups recruited during the exercise. According to bodybuilding.com, pullovers are considered an intermediate-level pulling movement. Other pulling movements like lat pulldowns or chinups can be combined with movements like the bench press to form your complete upper-body workout.

    Technique

    • Lie on a flat bench while holding a barbell over your chest with a shoulder-width grip and a slight bend in your arms. Maintain the bent-arm position, and lower the weight gradually in an arc behind your head. Breath in until you feel a stretching sensation in the chest. Slowly bring the barbell back to the starting position, and exhale during this movement. Keep the weight at this position for a second, and repeat the movement for the desired number of repetitions.

    Advanced

    • Do pullovers using two dumbbells, grasping a single dumbbell or using an EZ curl bar instead of a barbell. You can also lie with your upper back perpendicular to the bench to receive a greater stretch in the chest area and increase the overall range of motion.

    Precautions

    • Refrain from using the advanced movements unless you are an experienced bodybuilder because the lower back muscles and chest are prone to injury with these variations if not performed correctly. Use a spotter when performing pullovers. Prevent your hips from raising up significantly during the movement, and keep your elbows fixed at a slight bend to avoid hyperextending your arms. Your shoulder flexibility determines the range of motion you can achieve.