Pullovers Progressions

Progressions

1. 01

   Wall Lat Stretch Iso

   • Stand facing a wall with your feet hip-width apart and place both hands flat against the wall at shoulder height or slightly above.

   • Step back far enough so that when you hinge at the hips and lean your chest forward, your arms are fully extended and you feel a stretch in the lats.

   • Once in the stretched position, actively push your hands into the wall with moderate effort as if trying to slide them downward — this creates the isometric contraction.

   • Hold the isometric push for 5-10 seconds while maintaining a flat back and neutral spine, keeping your core engaged throughout.

   • Release the contraction, then gently press your chest deeper toward the floor to take advantage of the post-contraction relaxation for a greater stretch.

   • Breathe steadily during the hold — exhale as you contract into the wall, inhale as you release and deepen.

   • Repeat the contract-relax cycle for the prescribed number of repetitions, aiming to gain a small amount of range with each cycle.

   • Keep your shoulders depressed and away from your ears during both the contraction and the stretch phases to ensure the lats are properly targeted.

2. 02

   Ring Rollouts

   

   Gymnastic Rings

   • Stand upright holding the gymnastic rings at about chest or shoulder height with your arms extended in front of you, body leaning slightly forward.

   • Slowly allow your body to fall forward by extending your arms overhead in a controlled arc, keeping your elbows straight and your core tightly braced.

   • Continue rolling out until your arms are fully extended above your head and you feel a deep stretch through the lats, chest, and shoulders.

   • Pause briefly in the fully extended position, maintaining a straight line from hands to hips — avoid letting your lower back sag or arch excessively.

   • Pull yourself back to the starting position by powerfully engaging your lats and core, squeezing from the shoulders to initiate the return.

   • Control the tempo throughout: take 3-4 seconds to roll out and 2-3 seconds to pull back, never letting gravity take over.

   • Exhale as you pull back to the start, inhale as you extend forward into the stretch.

   • To make this easier, stand more upright with a smaller forward lean; to make it harder, walk your feet further back to increase the angle of your body.

3. 03

   Bench Pullover

   

   Flat Bench

   

   Dumbbells or Kettlebells

   • Lie across a flat bench with only your upper back and shoulder blades supported on the bench, feet flat on the floor at about hip width, and hips lifted to form a straight line from knees to shoulders.

   • Hold a dumbbell or kettlebell with both hands, arms extended straight above your chest, with a slight bend in the elbows that remains consistent throughout.

   • Lower the weight behind your head in a slow, controlled arc, keeping your hips elevated and your core braced to prevent the lower back from overextending.

   • Continue lowering until you feel a deep stretch in the lats and chest — the weight should travel behind and slightly below head level at the bottom of the rep.

   • Pause for 1-2 seconds at the bottom of the movement, actively feeling the stretch through the lats, chest, and long head of the triceps.

   • Pull the weight back to the starting position by engaging the lats and squeezing the chest, maintaining the same elbow angle throughout the return.

   • Inhale as you lower the weight behind your head, and exhale as you pull it back over your chest.

   • Use a weight that allows full range of motion with control — if your hips drop significantly or your elbows flare, reduce the load.

4. 04

   Low-Hip Cross Bench Pullover

   

   Flat Bench

   

   Dumbbells or Kettlebells

   • Lie across a flat bench with your upper back and shoulder blades on the bench, feet flat on the floor, but intentionally lower your hips toward the ground instead of keeping them elevated.

   • Hold a dumbbell or kettlebell with both hands, arms extended above your chest with a slight consistent bend in the elbows.

   • As you lower the weight behind your head, simultaneously allow your hips to drop further toward the floor, creating a combined lat stretch and spinal extension.

   • The low hip position dramatically increases the stretch on the lats, chest, and abdominals compared to the standard bench pullover — expect a much more intense sensation.

   • Pause for 1-2 seconds at the bottom with your hips low and the weight behind your head, breathing into the stretched position to maximize the range of motion.

   • Pull the weight back over your chest while allowing your hips to rise slightly, coordinating the hip lift with the pullover for a smooth, rhythmic movement.

   • Inhale deeply as you lower the weight and drop your hips, exhale as you pull the weight back and hips rise.

   • Start with a lighter weight than your standard bench pullover, as the increased stretch and spinal extension demand significantly more control and shoulder mobility.

Common mistakes

• Flaring elbows outward during the movement
• Overarching the lower back
• Using momentum instead of controlled movement
• Choosing too heavy a weight