Pullover con barra en banco plano


Select the appropriate plates amount to put them on the bar. Grab the bar using a prone grip at shoulder width apart. Lie on a flat bench and lift the bar with both hands just above of you extending your arms so that they are perpendicular to the floor. Contract your pelvic floor and core. Place your feet flat on the floor. Slightly bend your elbows.


Slowly lower the weight behind your head with your arms locked while you inhale. Return to the starting position in a strong movement while you exhale.

TIPS: While your are doing the exercise, move only the shoulders joint, make sure you don't move any other part of your body.

Muscles worked