A pullover that hammers your lats and long-head triceps.
Start light and keep your ribs down, don't let your lower back arch off the bench.
Unlike a strict pullover, the PJR version bends the elbows on the way down, letting the bar drop deep behind your head and pulling the lats into an aggressive stretch under load. The chest assists as you drag the bar back over your body from that bottom position. The elbow bend also lets you handle more weight in the stretch than a straight-arm pullover ever could, which is exactly why it has a cult following.
They are initials tied to the lifter the variation is named after. The name matters less than the technique, bent elbows, a deep stretch behind the head, and a powerful pull back over the chest.
A regular pullover locks a slight elbow bend and moves only at the shoulder. The PJR deliberately bends the elbows into the stretch and extends them on the way up, which allows a deeper bottom position and heavier loading.
Lighter than your ego wants, especially at first. The stretched position behind your head is unforgiving, so build the load gradually and stop sets before your ribs flare and the arch takes over.
