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Exercise guide
Kettlebell Pullover
A pullover on a flat bench with a kettlebell held by the horns. The deep overhead stretch hits the lats, long-head triceps, and serratus.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · serratus anterior · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend).
- Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso.
- Pull the bell back above the chest along the same arc.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Keep the lower back pressed into the bench — do not arch to steal ROM.
- Grip the horns hard; the bell will try to flip over at the bottom.
- Go only as deep as your shoulder mobility allows without pain.