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Exercise guide
Plate Pullover
A pullover holding a weight plate, working the lats, chest, and serratus.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · serratus anterior · triceps brachii
- Goals
- hypertrophy
- Equipment
- Weight plates
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Lie flat on a bench holding a plate with both hands.
- Press the plate over the chest with arms nearly straight.
- Lower the plate back in an arc behind the head until you feel a stretch.
- Pull the plate back over the chest along the same arc.
- Repeat for the prescribed reps.
Technique cues and common mistakes
- Keep the elbows soft but locked at the same angle.
- Stop at the bottom of your clean range — no excessive shoulder stretch.
- Plant the feet firmly for stability.