The pullover is a weight training exercise that targets the latissimus dorsi or "lat" muscles on each side of your upper back. Your chest muscles are also engaged during the movement. Pullovers may be done with a barbell, dumbbell or on various home gyms as part of the standard exercises. The action of the pullover both stretches and strengthens the target muscles. Consult a trainer for proper instruction before you try to do pullovers.
Step 1
Stand next to a flat, padded bench and lie back so your upper back is on the top of the bench, perpendicular to the frame. Place your feet flat on the floor and flex your hips slightly.
Step 2
Reach behind you and grab a barbell or dumbbell from off the floor. Raise the weight so it is up above your chest. Hold the dumbbell vertically with both hands under the end plate if you are using a dumbbell.
Step 3
Lower the bar back on an arc until it is just beyond your head level. Your upper arms are parallel to your body.
Step 4
Return the weight to the starting point on the same arc, and repeat for the required number of reps in your routine.
Tips and Warnings
- Your range of motion for the exercise will depend on your shoulder flexibility. You can have a partner hand you the weight if you don't want to lift it from behind. You can also perform the exercise lying lengthwise on the bench.
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