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Exercise guide
Floor Kettlebell Pullover
A pullover done lying on the floor with a kettlebell held by the handle or by the horns. The floor limits the range of motion compared to the bench version, which reduces shoulder strain and makes it a good home-gym or prehab option.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · serratus anterior · triceps brachii
- Goals
- hypertrophy
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face-up on the floor with knees bent and feet flat.
- Hold a kettlebell by the handle with both hands above your chest, arms almost straight (slight elbow bend).
- Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms touch the floor.
- Pull the bell back above the chest along the same arc.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- The floor caps the ROM; if it feels too short, use a bench version.
- Grip the handle firmly and squeeze the lats at the top.
- Keep the lower back flat against the floor throughout.