How to Do the Club Pullover
The club pullover is a two-handed move where you extend the club forward, cast it behind your head and pull it back to the front. It trains your lats and triceps and teaches control through a big shoulder range. It suits intermediate lifters who are comfortable with basic club work.
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Muscles worked
Primary
- Lats
- Triceps
Secondary
- Abs
- Shoulders
How to do the Club Pullover
- 1
Hold the club with both hands and extend your arms forward.
- 2
Brace your abs and keep your ribs down.
- 3
Cast the club behind your head, keeping your elbows pointing forward.
- 4
Let it travel as far as you can control.
- 5
Engage your lats and pull the club back over your head.
- 6
Finish with your arms extended in front of you.
- 7
Repeat for your reps.
Form cues to remember
- Elbows point forward
- Pull with your lats
- Ribs down, abs braced
- Control the stretch
Common mistakes
Flaring your ribs
Brace your abs and keep your ribs down as the club goes back.
Bending your elbows too much
Keep your elbows pointed forward so your lats stay involved.
Going too heavy
Use a club you can control behind your head.
Rushing the return
Pull with your lats at a steady speed instead of yanking.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps, 90 seconds rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps with a moderate club, 2 min rest |
Take care with the club behind your head and keep your ribs down to protect your lower back. Reduce the range if your shoulders feel tight.
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Club Pullover FAQ
Is the club pullover like a dumbbell pullover?
It is similar, since both train your lats through a big shoulder range. The club changes the load because the weight sits at the end and is harder to control.
What muscles does the club pullover work?
Mainly your lats and triceps, with your abs and shoulders helping to control the club.
How heavy should I go on the club pullover?
Start light enough to keep your ribs down and elbows forward. Add weight only when your reps look identical from start to finish.
