Lying Barbell Pullovers target the chest and latissimus dorsi while engaging the shoulders and triceps. Lie on a flat bench holding a barbell with arms extended above your chest. Slowly lower the barbell behind your head, keeping a slight bend in your elbows, then pull it back to the starting position. This controlled movement improves upper-body strength, expands chest flexibility, and enhances muscle definition while emphasizing proper form and safety.