IsolationBarbell
Barbell Pullover
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–5 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Lie on a flat bench with head supported and feet planted; hold the bar with a close grip above chest.
- Set a slight bend in elbows and keep that angle consistent.
- Inhale and brace your core; keep ribs from flaring up.
- Lower the bar in a smooth arc behind your head, moving from the shoulders.
- Stop when you feel a strong stretch without shoulder discomfort.
- Pause briefly and keep lats engaged.
- Pull the bar back over your chest using lats and chest, maintaining elbow angle.
- Exhale near the top, reset tension, and repeat.
💡Coaching Cues
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Keep elbows softly bent and fixed.
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Control ribs down to avoid low-back arching.
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Use a comfortable range—no shoulder pain.
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Move slowly; feel lats and chest working.
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Keep the bar path smooth like an arc, not a jerk.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Going too deep and irritating the shoulder joint.
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