Exercise Spotlight: Barbell Pullover Variations
Bringing back a forgotten all-around upper body exercise
I started using barbell pullovers myself last spring, then with some of the GRP athletes last summer, and then more broadly with a few Norwich teams and the rest of the GRP rowers over winter. This exercise in particular is easier to show than to tell, so watch the video and read on below for more about why and how I use it. Just in case anyone watches the video and goes right to the gym without reading more, START LIGHT. Use a 20-25lb bar to begin whenever available.
Pullover variations were common in mid-1900s barbell strength training. One reason for their fall from popularity could be not fitting into a modern system of categorization around the, “what muscle does that work?” question. Many athletes who try it for the first time have wondered aloud, “What am I supposed to be feeling here?” It can take a few sets to find a groove.
Pullovers are mostly an upper body pull, but use the chest muscles as well as the lats. We can use variations to emphasize the push element, such as adding protraction, elbow extension for triceps, or the pullover-and-press. They’re a strengthening exercise, but also require and can develop shoulder mobility to reach the extended overhead position. In addition to problems of categorization, pullovers don’t work well with 1-rep maxes or percentages, so it’s hard to quantify and achieve another modern system of progressive overload.
If you’re interested, I recommend just trying it at light effort for a few sessions. These aren’t an essential exercise for me, just an option. If it feels good, keep doing it and see if that goes anywhere in performance. GRP rowers have reported appreciating the full-overhead stretch and shoulder mobility, the challenge of keeping the abs engaged (ribs down, not flared) through a different movement pattern, the intense contraction in the lat muscles, and the added variety in upper body strength training. Others did them for a few sessions or weeks and just didn’t feel the benefit.
The full-ROM barbell pullover can be too challenging for many athletes at first. It can be useful to do one of the prep exercises below (and shown in my video) to build up some comfort, mobility, and basic strength in the lats, chest, and shoulder area.
Standing band straight-arm pull-down
Lying band pullover
Dumbbell or kettlebell pullover
I find that these preparatory exercises do not 100% prepare someone to do a full-ROM lying barbell pullover with a 45lb bar. The main differences are the barbell’s fixed hand position, increased shoulder rotation demands, and heavier, more challenging load. The point of reversal at the end of the ROM as the barbell approaches the overhead or parallel-to-floor position is also much more challenging. Spend as much time with the prep exercises as you want, but avoid the expectation that the barbell pullover will be “easy,” no matter how much prep time you’ve spent.
Barbell Variations:
Start light! I always start with a light barbell (<45lb) if one is available, and we often stay there for several sessions, adding weight until we’re up to 45lbs
Short ROM: Stay within very controllable range only for the first few sets or sessions. Learn what you need to do to manage the point of reversal between lowering and lifting phases when the movement is most challenging. Gradually increase ROM from there over multiple sets or sessions
Ground supine: ROM is limited by the floor. Small plate or mats can be helpful to at least keep knuckles from hitting the ground
Bench supine: Opportunity for greater ROM
Plus-protraction: At the top position with arms straight (elbows locked out), push the bar away to protract the shoulders for extra engagement of the serratus anterior and chest muscles
Bent-arm: Easier in some ways than the straight-arm and should be considered a variation, not a replacement
Bent-arm-with-extension or press: More emphasis on triceps and chest. Again, a variation, not a replacement for the straight-arm
Programming: Here are some examples from my coaching using the vocabulary from my training template
Warmup exercise: 3-4 sets of 8-12 reps, using lighter weights with an emphasis on shoulder mobility, especially the “plus-protraction” variation. I’ve found that pullovers in the warmup can help athletes with shoulder mobility for overhead pressing in the A-series main work.
“B-series” assistance exercise: 3-5 sets of 5-10 reps around RPE7-8 with athletes more comfortable with straining on the exercise, or RPE5-6 for athletes still working it out. If we have a third lifting day, the pullover makes a nice complement with one day of horizontal pulls (ie. row) and one day of vertical pulls (ie. chin-up).
“C-series” shoulder exercise: 2-4 sets of 8-12 reps, using moderate weights but still focusing on shoulder mobility, especially the “plus-protraction” variation.