Pullover – Barbell

1. Lie on a bench with your head and shoulders supported, and your feet flat on the floor.
2. Hold a barbell with a pronated grip (palms facing forward) slightly wider than shoulder-width, and press it up to arm's length over your chest. This is your starting position.
3. Keep a slight bend in your elbows and lock your arms in this slightly bent position throughout the entire movement.
4. Inhale and slowly lower the barbell in an arc behind your head while keeping your arms straight, moving primarily at the shoulder joints.
5. Lower the barbell until your arms are parallel to the floor or until you feel a stretch in your chest or lats, whichever comes first.
6. Exhale as you reverse the motion, bringing the barbell back over your chest in the same arc motion.
7. Repeat for the desired number of reps.

Results