Floor Kettlebell Pullover

A pullover done lying on the floor with a kettlebell held by the handle or by the horns. The floor limits the range of motion compared to the bench version, which reduces shoulder strain and makes it a good home-gym or prehab option.

How to do it

1. Lie face-up on the floor with knees bent and feet flat.
2. Hold a kettlebell by the handle with both hands above your chest, arms almost straight (slight elbow bend).
3. Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms touch the floor.
4. Pull the bell back above the chest along the same arc.
5. Repeat for the recommended number of repetitions.

Tips

• The floor caps the ROM; if it feels too short, use a bench version.
• Grip the handle firmly and squeeze the lats at the top.
• Keep the lower back flat against the floor throughout.

Muscles

Primary: Lats, Chest

Secondary: Serratus, Triceps