Flat Bench Barbell Pullover

Also known as: barbell pullover

In SetGrip: Barbell Pullover (Flat Bench)

Secondary muscles
Delts, Triceps
Body part
Chest
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

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Among barbell pullovers, this one hands the front delts an unusually large share of the work alongside the chest, which argues for lighter bars than the lat-focused versions tolerate. Keep it to controlled sets around twelve reps, and shorten the arc rather than fighting for extra depth.

How to do the Flat Bench Barbell Pullover

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. Keep your arms straight and raise the barbell in front of you until it reaches shoulder height.
  3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  4. Next, lower the barbell behind your head, keeping your arms straight.
  5. Pause for a moment at the bottom, then raise the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Breathe in deeply as you lower and let the ribcage expand before pulling back over.

Muscles worked

Primary

Pectorals · Chest

The pecs assist from the stretched position and do more of the work on straight arm variations with the arms wide.

Secondary

  • Delts
  • Triceps — The long head of the triceps stretches at the bottom and helps hold the elbow angle on bent arm pullovers.

Common mistakes

  • Elbows bending as you lower — set the elbow angle at the start and keep it fixed, otherwise the triceps take over.
  • Arching to get lower — let the shoulders open and the ribs stay down; the stretch should come from the lats and chest, not the spine.
  • Pulling too far over — stop when the arms are vertical over the chest, since past that the tension is gone.
  • Rushing the stretch — lower slowly over three seconds and pause at the bottom before pulling back.

Where it fits in a workout

Pullovers go late in a chest or back session as an isolation movement. Superset them with chest flies or a straight arm pulldown.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without barbell

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.