It’s a very similar movement pattern – stand tall, brace the core, reach the medicine ball overhead with both hands and throw it forward as hard as possible to a partner or a (very solid and sturdy) wall. Med Ball Overhead Throws are essentially the dynamic, power version of a Barbell Pullover. You don’t get quite the same stretch as you do with the barbell going behind the head, but other than that the two exercises are very similar. The difference is, you’re standing tall and pulling the cable bar attachment down to your thighs versus laying on a bench. The movement itself is pretty much exactly the same. If you have access to a cable machine but no barbell (looking at you hotel gym), then Cable Straight Arm Pulldowns are an excellent replacement for Barbell Pullovers. These types of exercises are usually prescribed as 2 to 4 sets of 10 to 15 reps.ĭon’t have a heavy enough dumbbell for pullovers? Want to add some variety to your workouts? Whatever the reason, here are a few alternatives you might be able to try out. How Many Reps?īarbell Pullovers are generally used in training programs as a supplemental upper-body exercise. Improved flexibility and range of motion: When done with proper form, Barbell Pullovers can also help to increase flexibility and range of motion in the chest and shoulders.
Increased muscle mass: Barbell Pullovers are a compound exercise that works multiple muscle groups at once, which can lead to increased muscle mass when done in combination with regular workout regimen and proper diet. As you get stronger and are able to lift more weight, you’ll see an overall increase in upper body strength.
Increased upper body strength: Barbell Pullovers work several muscle groups in the upper body, including the chest, shoulders, back, and triceps. Some of the specific benefits of Barbell Pullovers include: Benefits of Barbell Pulloversīarbell Pullovers are a great exercise for developing the muscles of the chest, shoulders, and back. Stay slow and controlled and focus on the stretch followed by the strong contraction as you raise the barbell back to the start. This exercise will give a deep stretch to the chest and triceps on the lift’s eccentric (lowering) phase. Either bar is fine to use, it’s all up to personal preference. The shorter bar is easier to manage and the angles make for a more comfortable position on my wrists.
*I actually prefer using an EZ curl bar over a straight barbell.
Barbell (also often done with an EZ Curl Bar*).
#Barbell pullover shoulder effects how to
In this guide, I’m going to teach you how to do Barbell Pullovers, including important coaching tips, muscles worked, benefits and a few alternative exercises as well. The movement also targets the long head of the triceps, latissimus dorsi, and the pectoralis major and minor. Barbell Pullovers are one of the best exercises for developing the Serratus Anterior.
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