Pull Over
Explanatory Video
Description
The Pull Over exercise involves performing a row on a bar and pulling yourself over it to achieve a support position. Begin by hanging from a bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your chest towards the bar, using your back and arm muscles. As you reach the bar, transition by tucking your knees and rotating your hips over the bar, aiming to get your torso above it. Finish in a support position with your arms straight and body balanced over the bar. This exercise requires strength and coordination, focusing on a smooth and controlled movement throughout.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Latissimus Dorsi
Biceps Brachii
Deltoid (Posterior)
Trapezius (Middle)
Trapezius (Lower)
Rhomboid Major
Body Areas
Back
Arms
Shoulders
Similar Exercises
Tuck Front Lever Rows are a challenging bodyweight exercise that targets the upper body, particularly the back and arms. To perform this exercise, start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. Tuck your knees towards your chest, engaging your core to maintain a tucked position. Lean back slightly and pull your chest towards the bar by engaging your back muscles, keeping your elbows close to your body. Lower yourself back to the starting position with control. This exercise requires significant upper body strength and core stability.
Dynamic
Intermediate
To perform Advanced Tuck Front Lever Rows, begin by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and tuck your knees towards your chest, bringing your body into a tight tuck position. Lean back slightly while keeping your spine aligned. Pull your torso up towards the bar using your back and arm muscles, keeping elbows close and aiming to get your chest as close to the bar as possible. Lower back to the starting position in a controlled manner. Maintain the tuck position throughout the exercise.
Dynamic
Advanced
Skill
Regressions
The Inverted Deadlift is performed on a high or low bar and is essentially the first half of a bar pull over. Begin by hanging from the bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your body upwards, keeping your legs straight and your body in a horizontal position. The movement should be controlled, focusing on engaging the back and arm muscles. Once your body is in a straight line, do the controlled negative
Dynamic
Intermediate
Last updated: 7/27/2025