Pullover - Instructions, Variations & Alternatives

Muscles involved

• Pectorals
• Lats

• Rhomboids
• Deltoids
• Triceps

Also known as

• Lying Chest Overhead Extension
• Shoulder Extension

How to perform

Pullover - Starting position

Pullover - Muscle Under Tension

1. Set up & Starting position (lying)
   Lying on a bench, hold the weight above the chest with elbows slightly bent.

2. Concentric phase
   Slowly lower the weight in a backward arc behind your head until your elbows are level with your ears.

3. Isometric hold (optional) - Hold for a count of two.

4. Eccentric phase
   Slowly raise the weight back over your head to above your chest using the same arcing motion and repeat.

Exercise Alternatives

• Straight Arm Pulldown
• Close Grip Pulldown
• Wide Grip Pulldown