Barbell Pullover

A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.

Back Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

none

Step by step

Lie back on a flat bench with your head supported and feet planted flat on the floor.
Hold a barbell over your chest with a shoulder-width grip and a slight bend in the elbows.
Brace your core and pull your shoulder blades back and down into the bench.
Lower the bar slowly in an arc behind your head until you feel a deep stretch in the lats.
Pause briefly at the bottom, keeping the elbow angle locked, then pull the bar back over the chest.
Stop the bar above the chest line and reset before the next controlled rep.

Log your sets. After a few weeks you will see whether it is moving. Free.