Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
AdvancedCompoundBarbell
Barbell Pullover To Press
Lats · Back
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Lie flat on a bench with your head at one end and your feet on the ground.
- 2
Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
- 3
Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats.
- 4
Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
triceps
Secondary
tricepschestshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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