Exercise guide
Kettlebell Incline Pullover
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
The Kettlebell Incline Pullover targets the lats and upper pectorals, utilizing the incline angle to maintain tension at the top of the movement and provide a deep stretch. It is highly effective for developing the serratus anterior and improving overhead shoulder mobility.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 30-45 degree angle.
- Lie back on the bench with your head near the top of the pad and your feet planted firmly on the floor for stability.
- Grasp the kettlebell by the horns (sides of the handle) or cup the base of the bell with both hands.
- Hold the kettlebell directly over your chest with your arms extended and a slight, fixed bend in the elbows.
How to do it
- Inhale deeply and slowly lower the kettlebell back over your head in a controlled arc until your upper arms are parallel with your torso or ears.
- Maintain the slight bend in your elbows throughout the entire movement to keep the focus on the lats and chest.
- Exhale and use your lats and pectorals to pull the kettlebell back to the starting position over your chest.
- Follow a tempo of 3 seconds down, a 1-second pause at the bottom, and 1 second to pull back up.
Form checklist
- Keep your lower back pressed firmly into the bench; do not allow your spine to arch or ribs to flare.
- Ensure the movement occurs only at the shoulder joint; do not turn this into a tricep extension by bending the elbows.
- Stop the range of motion if you feel any pinching or discomfort in the shoulder joint.
- Keep your core braced throughout to stabilize the torso against the leverage of the weight.
Pro tips
- Focus on 'pulling through the elbows' rather than pulling with your hands to maximize lat recruitment.
- At the top of the movement, consciously squeeze your chest to engage the upper pectorals and serratus anterior.
Make it harder
- Incorporate a 3-second pause at the bottom of the rep to increase time under tension in the lengthened position.
- Hold the kettlebell in a 'bottoms-up' position by the handle to significantly increase the demand on your grip and shoulder stabilizers.
Frequently asked
- What muscles does the kettlebell incline pullover work?
- The kettlebell incline pullover primarily targets the lats and pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell incline pullover?
- The kettlebell incline pullover uses kettlebell.
- Is the kettlebell incline pullover good for beginners?
- The kettlebell incline pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.