Bar Pullover

A fundamental bar exercise that involves pulling the body up and bring the legs over and around the bar.

Primary Muscle Back
Secondary Muscle(s) Biceps, Abdominals, Legs
Difficulty Intermediate
Also known as Pull Overs
Equipment Pull-up Bar
Short Code BPO

How to do bar pullovers

Find a bar that is high enough for you to hang without touching the ground.

  1. Stand facing the bar and grip it with both hands in an overhand grip.
  2. Pull the body up toward the bar
  3. During the pull-up, begin to move the legs and hips up and over the bar, with legs kept straight and together throughout the movement
  4. Continue moving around the bar and finish the exercise with the body in a front support position


  • Minimise any swinging or momentum and ensure the movement is kept as a strict strength exercise
  • Keep the toes pointed

Bar Pullover Guide

The Bar Pullover is a commong calisthenics or street workout exercise which involves pulling the body up and over a high bar.

Bar Pullover Progression Exercises

The following steps will help to build the strength and skill required for a Bar Pullover;

  • Straight arm leg raises - hang from the bar and practice raising the legs into an L-sit position (90 degrees)
  • L-sit Pull-up - practice the pull-up exercise with the legs at a 90 degree angle


Always consult your GP before undertaking any form of weight loss, fitness or exercise.