Bent-Arm Barbell Pullover

Also called barbell pullover, bent arm pullover and ez bar pullover.

Works

Lats, plus chest, lats, shoulders and triceps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Lie on a flat bench with a barbell using a shoulder grip width.

1. Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
2. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
3. At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
4. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Cues

• Bar over the chest, elbows bent.
• Lower behind the head, feel the lats.
• Keep the elbow angle fixed.
• Pull back over the chest.

Common mistakes

• Bending the arms more to press.
• Ribs flaring and back arching.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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