Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
AdvancedIsolationBarbell
Barbell Pullover
Lats · Back
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Lie flat on a bench with your head at one end and your feet on the floor.
- 2
Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
- 3
Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats.
- 4
Pause for a moment, then raise the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
chest
Secondary
chesttriceps
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.
Related exercises
Bodyweight
Archer Pull Up
Lats · Back
Advanced10
Machine
Assisted Parallel Close Grip Pull Up
Lats · Back
Beginner9
Machine
Assisted Pull Up
Lats · Back
Beginner9
Machine
Assisted Standing Chin Up
Lats · Back
Beginner9
Machine
Assisted Standing Pull Up
Lats · Back
Beginner9
Bodyweight
Back Pec Stretch
Lats · Back
Intermediate6
Resistance band
Band Assisted Pull Up
Lats · Back
Beginner9
Alternatives
Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Bodyweight
Archer Pull Up
Lats · Back
Advanced10
Machine
Assisted Parallel Close Grip Pull Up
Lats · Back
Beginner9
Machine
Assisted Pull Up
Lats · Back
Beginner9
Machine
Assisted Standing Chin Up
Lats · Back
Beginner9
Machine
Assisted Standing Pull Up
Lats · Back
Beginner9