Barbell Pullover
What is this machine?
Tanko-pullover (Barbell Pullover) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Selkälihakset.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleSelkälihakset
Secondary muscles–
Equipmentvapaat painot
Movement patternpull
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Bending and straightening the elbows mid-rep, which turns the lift into a triceps extension. Lowering the bar too fast, which strains the front shoulders without loading the lats. Lifting the lower back off the bench, which removes tension from the lats and stresses the spine. Using too much weight, which forces the elbows to collapse and breaks the overhead arc.
💪 Where you should feel it: Mainly in the Selkälihakset.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Cable 30 Degree Shrugtaljalaite
Smith Machine Standing Shrugskuntosalilaite
Band Pullovervapaat painot
Band Shrugvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Pull-Upkehonpaino
Bent-Over Rowvapaat painot
Deadliftvapaat painot
T-Bar Rowvapaat painot
Lat Pulldownkuntosalilaite
Seated Cable Rowkuntosalilaite