Alternatives
- Resistance Band Lat Pushdown
- Resistance Band Row
- Kettlebell Pendlay Row
Summary
The kettlebell pullover is a versatile movement that can target the lats, chest, or core depending on how it’s performed. When focused on shoulder extension, it’s an effective lat isolation exercise that also improves mobility and control.
Benefits of the Kettlebell Pullover
- Builds strength and flexibility in the lats
- Improves shoulder extension and thoracic mobility
- Engages the core and enhances control
- Great floor-based lat alternative
- Can be adjusted for different muscle focus
Kettlebell Pullover Muscles Worked
- Primary: Latissimus Dorsi
- Secondary: Chest, Triceps (long head), Core
Instructions
- Lie on your back with knees bent and feet flat on the floor
- Hold a kettlebell with both hands above your chest, arms extended
- Slowly lower the kettlebell behind your head in a wide arc, keeping your arms as straight as possible
- Go as far back as your shoulder mobility allows without losing core tension
- Pull the kettlebell back up to the starting position using your lats
- Keep ribs down and avoid arching the lower back
- Repeat for the desired number of reps
Common Mistakes
- Turning the movement into a press by bending the elbows
- Letting the kettlebell drop too far, risking shoulder strain
- Overarching the lower back during the pullover
- Losing core engagement throughout the movement
- Rushing through the rep and missing the lat contraction