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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 - Starting position

Pullover - Muscle Under Tension

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