Barbell Pullover.

Make every rep count.

1. 01

   Grab a barbell and set up next to a flat bench.

2. 02

   Sit so you’re perpendicular (90°) to the bench, then slide into position with only your upper back/shoulder blades supported on the bench.

3. 03

   Plant your feet wider than shoulder-width and brace your core so your body forms a straight line from shoulders to knees.

4. 04

   Press the barbell straight up over your chest with arms fully extended and wrists neutral—this is your start.

5. 05

   Keeping your hips steady and your arms mostly straight (a slight elbow bend is fine), lower the bar in a smooth arc back behind your head until your upper arms are about parallel to the floor.

6. 06

   Without bouncing or pausing, pull the bar back up in the same arc to the start position.

7. 07

   Move with control—avoid letting your ribs flare or your lower back arch excessively—then repeat for reps.