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Back · Kettlebell
Kettlebell Pullover
Kettlebell Pullover is an intermediate isolation strength exercise that works the lats (back), with the chest, triceps and shoulders assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
- Shoulders · Anterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
- Glutes · Gluteus Maximus
How to do Kettlebell Pullover
- Lie with your upper back supported on a flat bench, your knees bent, and your feet firmly on the floor. Lift your hips and hold a kettlebell with both hands above your chest, using a neutral grip.
- Keep your arms slightly bent and slowly lower the kettlebell behind your head.
- Lower until you feel a comfortable stretch through your mid-back while keeping your hips raised.
- Pull the kettlebell back above your chest with control, then repeat.
Form tips
- Keep your hips raised throughout the entire exercise.
- Avoid arching your lower back as the kettlebell lowers.
- Lower the kettlebell behind your head in a smooth, controlled arc.
- Inhale as you lower the kettlebell and exhale as you raise it.
Kettlebell Pullover alternatives
More lats exercises
Kettlebell Pullover FAQ
What muscles does Kettlebell Pullover work?
Kettlebell Pullover mainly works the lats in the back (Latissimus Dorsi and Teres Major). The chest, triceps, shoulders, core and glutes work as secondary muscles.
What equipment do you need for Kettlebell Pullover?
You need a kettlebell.
How many sets and reps of Kettlebell Pullover should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Pullover good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Kettlebell Pullover burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Kettlebell Pullover?
Other exercises for the lats include Cable Lying Extension Pullover (With Cables Attachment), Cable Twisting Pull, Push Pull Chair Over Head Pull and Dumbbell One Arm Row (Rack Support).
For developers
Use Kettlebell Pullover in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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