Pullover (Barbell)
Also called Front Raise And Pullover (Barbell), Front Raise And Pullover, BB Pullover
How to do it
Lie on a flat bench holding a barbell with a palms-down grip about 15 inches apart, arms extended above your chest. Keeping a slight bend in your elbows, lower the bar back over your head until you feel a stretch through your lats, then pull it back over your chest.
Setup
Lie lengthwise on a flat bench with your feet planted and ribs controlled. Hold the bar slightly narrower than shoulder width above your chest with straight wrists and a soft, fixed elbow bend.
Where you should feel it
Through the lats and chest as the bar travels overhead, with the core bracing to prevent the ribs from flaring. Elbow discomfort means the grip or bend needs adjustment.
When to use it
Use for a stable two-handed pullover that allows small, predictable load increases. Keep it controlled and moderate, typically for 8-15 reps after primary pressing or pulling.