The pullover: the legendary exercise for the back and rib cage

The pullover is a strength training exercise that targets both the back and the pecs, while also working on thoracic cage expansion.

Often performed on a weight bench, it can be done with a dumbbell, a barbell, or a pulley for more controlled work. Properly executed, it engages essential muscles for upper body stability and strength, while improving thoracic range of motion.

Which muscles are targeted by the pullover?

The pullover primarily targets the latissimus dorsi and the teres minor, but it also engages the rotator cuff, triceps, and pectorals depending on the angle adopted.

This movement is particularly interesting for practitioners looking to improve their scapular mobility and strengthen the connection between the shoulders and the back.

Who is it for? (Anatomical and general analysis)

The pullover is suitable for practitioners looking to develop their back and rib cage. However, due to the range of motion, it can create excessive tension on the shoulders.

Those with limited mobility or a history of rotator cuff pain should pay particular attention to execution and the loads used.

How to perform a pullover correctly?

Starting position

Lie on a weight bench, feet firmly on the ground, and a dumbbell or barbell in your hands. Keep your arms extended, with a slight bend in the elbows to protect the joints.

Execution of the movement

1. Slowly lower the weight behind your head, maintaining full control of the movement.

2. Stretch your back and chest while keeping your abs engaged.

3. Bring the weight back to the starting position by contracting your lats and pectorals, without jerking.

How to incorporate the pullover into your training?

The pullover can be performed once or twice a week, in addition to exercises such as rowing or bench press.

• For back work: Perform 3 to 4 sets of 8 to 12 repetitions with a heavy dumbbell.

• For thoracic expansion and pectoral activation: Opt for 12 to 15 repetitions with a moderate load.

• Try the cable pullover for constant tension and better range of motion control.

Good or bad exercise?

The pullover is an excellent strength training exercise, provided it is executed correctly. It is effective for developing the thoracic cage and strengthening the upper body in the long term, but it can present a risk of injury if the load is poorly controlled or if the range of motion exceeds the shoulders' mobility capacity.

Suggested alternative: the cable pullover

For better movement control and continuous tension, the cable pullover helps to limit stress on the shoulders while maintaining optimal muscle activation.