Kettlebell Pullover

Muscles worked by the Kettlebell Pullover

Primary

LatsLatissimus DorsiChestPectoralis Major

Secondary

SerratusSerratus AnteriorTricepsTriceps Brachii

Also called: lats, lat, latissimus dorsi, latissimus, back wings, pec.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Pullover

1. Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend).
2. Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso.
3. Pull the bell back above the chest along the same arc.
4. Repeat for the recommended number of repetitions.

Form tips

• Keep the lower back pressed into the bench — do not arch to steal ROM.
• Grip the horns hard; the bell will try to flip over at the bottom.
• Go only as deep as your shoulder mobility allows without pain.

At a glance

Kettlebell Pullover in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Pullover
• Bent Arm Barbell Pullover
• Bent-Arm EZ-Bar Pullover
• Dumbbell Pullover
• EZ Bar Pullover
• Floor Kettlebell Pullover
• Plate Pullover
• Straight-Arm Pulldown

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-pullover",
  "name_en": "Kettlebell Pullover",
  "name_de": "Kettlebell-Pullover",
  "name_es": "Pullover con pesa rusa",
  "description_en": "A pullover on a flat bench with a kettlebell held by the horns. The deep overhead stretch hits the lats, long-head triceps, and serratus.",
  "description_de": "Pullover auf einer flachen Bank, Kettlebell mit beiden Händen an den Hörnern gehalten. Die tiefe Dehnung über dem Kopf beansprucht Latissimus, langen Trizepskopf und Serratus.",
  "description_es": "Un pullover en banco plano con una pesa rusa sostenida por las asas. El profundo estiramiento por encima de la cabeza trabaja los dorsales, el tríceps (cabeza larga) y el serrato.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "requires_bench"
  ],
  "variation_group": "pullover",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend).",
    "Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso.",
    "Pull the bell back above the chest along the same arc.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Leg dich auf eine flache Bank und halte ein Kettlebell mit beiden Händen an den Hörnern über der Brust, Arme fast gestreckt (leichte Ellbogenbeugung).",
    "Ellbogenwinkel beibehalten und die Glocke in einem Bogen über den Kopf absenken, bis die Oberarme in einer Linie mit dem Körper sind.",
    "Glocke auf demselben Bogen zurück über die Brust ziehen.",
    "Wiederhole die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Acuéstate en un banco plano sosteniendo una pesa rusa por las asas con ambas manos sobre el pecho, brazos casi rectos (ligera flexión de codos).",
    "Con el ángulo de los codos fijo, baja la campana por encima de la cabeza en arco hasta que los brazos estén en línea con el torso.",
    "Tira de la campana de vuelta sobre el pecho siguiendo el mismo arco.",
    "Repite el número recomendado de repeticiones."
  ],
  "tips_en": [
    "Keep the lower back pressed into the bench — do not arch to steal ROM.",
    "Grip the horns hard; the bell will try to flip over at the bottom.",
    "Go only as deep as your shoulder mobility allows without pain."
  ],
  "tips_de": [
    "Unteren Rücken an die Bank drücken – nicht durchbiegen, um mehr Bewegungsradius zu erschleichen.",
    "Griff an den Hörnern fest; die Glocke versucht unten umzukippen.",
    "Nur so tief gehen, wie die Schultermobilität schmerzfrei erlaubt."
  ],
  "tips_es": [
    "Mantén la zona lumbar presionada contra el banco — no arquees para ganar recorrido.",
    "Agarra las asas con fuerza; la campana intentará voltearse en la parte inferior.",
    "Baja solo hasta donde tu movilidad de hombros lo permita sin dolor."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-pullover-start.webp",
      "peak": "images/flat/kettlebell-pullover-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-pullover");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.