Plate Pullover

Muscles worked by the Plate Pullover

Primary

LatsLatissimus DorsiChestPectoralis Major

Secondary

SerratusSerratus AnteriorTricepsTriceps Brachii

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

Equipment

Weight Plate

Also called: weight plate, bumper plate, iron plate, 45lb plate.

How to do the Plate Pullover

1. Lie flat on a bench holding a plate with both hands.
2. Press the plate over the chest with arms nearly straight.
3. Lower the plate back in an arc behind the head until you feel a stretch.
4. Pull the plate back over the chest along the same arc.
5. Repeat for the prescribed reps.

Form tips

• Keep the elbows soft but locked at the same angle.
• Stop at the bottom of your clean range — no excessive shoulder stretch.
• Plant the feet firmly for stability.

At a glance

Plate 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
• Kettlebell 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": "plate-pullover",
  "name_en": "Plate Pullover",
  "name_de": "Pullover mit Hantelscheibe",
  "name_es": "Pullover con Disco",
  "description_en": "A pullover holding a weight plate, working the lats, chest, and serratus.",
  "description_de": "Ein Pullover mit einer Hantelscheibe, der Latissimus, Brust und Serratus trainiert.",
  "description_es": "Un pullover sosteniendo un disco, que trabaja dorsales, pecho y serrato.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "plates",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "pull_day",
    "push_day",
    "requires_bench"
  ],
  "variation_group": "pullover",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie flat on a bench holding a plate with both hands.",
    "Press the plate over the chest with arms nearly straight.",
    "Lower the plate back in an arc behind the head until you feel a stretch.",
    "Pull the plate back over the chest along the same arc.",
    "Repeat for the prescribed reps."
  ],
  "instructions_de": [
    "Lege dich flach auf eine Bank, halte eine Scheibe mit beiden Händen.",
    "Drücke die Scheibe mit fast gestreckten Armen über die Brust.",
    "Senke die Scheibe in einem Bogen hinter den Kopf bis zur Dehnung.",
    "Ziehe die Scheibe im gleichen Bogen zurück über die Brust.",
    "Wiederhole für die vorgegebene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Acuéstate plano en un banco sujetando un disco con ambas manos.",
    "Empuja el disco sobre el pecho con los brazos casi rectos.",
    "Baja el disco en arco por detrás de la cabeza hasta sentir el estiramiento.",
    "Tira del disco de regreso sobre el pecho por el mismo arco.",
    "Repite el número de repeticiones indicado."
  ],
  "tips_en": [
    "Keep the elbows soft but locked at the same angle.",
    "Stop at the bottom of your clean range — no excessive shoulder stretch.",
    "Plant the feet firmly for stability."
  ],
  "tips_de": [
    "Halte die Ellenbogen weich aber im gleichen Winkel.",
    "Stoppe am unteren Punkt deines sauberen Bereichs — keine extreme Schulterdehnung.",
    "Stelle die Füße fest für Stabilität."
  ],
  "tips_es": [
    "Mantén los codos suaves pero con el mismo ángulo.",
    "Detente al final de tu rango limpio — sin estiramiento excesivo del hombro.",
    "Apoya bien los pies para mantener la estabilidad."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/plate-pullover-start.webp",
      "peak": "images/flat/plate-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 === "plate-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.