Straight Arm Pullover (Barbell)

A horizontal pulling movement performed with straight arms using a barbell, targeting the chest and latissimus dorsi muscles.

Instructions

1. Lie perpendicular to a bench with the bench supporting your mid-back, head and shoulders off the bench.
2. Position your feet flat on the floor for stability, with knees bent approximately 90 degrees.
3. Hold a barbell above your chest with straight arms, using an underhand or neutral grip.
4. Lower the barbell in an arc over your head by extending at the shoulders, keeping your arms straight.
5. Lower the barbell until your arms are nearly parallel to the floor, feeling a stretch across your chest.
6. Pull the barbell back to the starting position using your chest and lat muscles.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your arms relatively straight throughout the movement; minimal elbow bend is acceptable.
• This exercise stretches the chest significantly; you should feel a strong stretch at the bottom.
• Use controlled movements to maximize the stretch and contraction.
• This exercise works both pushing and pulling muscles, making it unique.
• Maintain hip and core stability throughout the movement.
• Use lighter weight to maintain proper form and feel the stretch adequately.