Kettlebell Pullover

A pullover on a flat bench with a kettlebell held by the horns. The deep overhead stretch hits the lats, long-head triceps, and serratus.

How to do it

1. Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend).
2. Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso.
3. Pull the bell back above the chest along the same arc.
4. Repeat for the recommended number of repetitions.

Tips

• Keep the lower back pressed into the bench — do not arch to steal ROM.
• Grip the horns hard; the bell will try to flip over at the bottom.
• Go only as deep as your shoulder mobility allows without pain.

Muscles

Primary: Lats, Chest

Secondary: Serratus, Triceps