All Exercises
Pullover
Strengthens the chest, upper back, and lats through an overhead arm movement performed on a bench.
Last updated
Main Muscles
- Chest
- Upper Back
- Lower Traps
Supporting Muscles
- Abs
- Shoulders
- Triceps
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How to perform
- Lie with your upper back supported on a bench, hips low, feet planted on the floor
- Hold an AguaForce weight with both hands straight above your chest
- Keeping a slight bend in your elbows, lower the weight back and down behind your head until you feel a stretch
- Pull the weight back up over your chest, squeezing your chest and lats
Tips
- Keep your hips low to protect your lower back
- Move slowly, especially on the way down
Pullover FAQ
What muscles does the pullover work?
The pullover mainly works your chest, upper back and lower traps, with your abs, shoulders and triceps supporting the movement.
How much water should I put in the weight for the pullover?
Fill one AguaForce weight to about 4–8 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the pullover should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.