Back / Intermediate / Isolation (single joint)

Wide-Grip Barbell Pullover

A straight-arm pullover with a wide grip, stretching and working the lats and chest through shoulder extension.

At a glance

Primary

Lats, Chest

Secondary

Triceps, Serratus anterior, Rear delts

Equipment

Barbell, Bench

Movement pattern

Straight-arm pull (shoulder extension)

Level

Intermediate

Type

Back, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a bench holding a barbell with a wide grip above your chest, arms nearly straight.
2. Lower the bar in an arc behind your head toward the floor.
3. Stop at a comfortable stretch in the lats and chest.
4. Pull the bar back over your chest along the same arc.

Tips

• Keep your lower back on the bench.
• Keep a slight bend in the elbows.

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