Bent-Arm Barbell Pullover
The Bent-Arm Barbell Pullover is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The chest and lats and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Bent-Arm Barbell Pullover
- 1
Lie on a flat bench with a barbell using a shoulder grip width.
- 2
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 3
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.
- 4
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.
- 5
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Bent-Arm Barbell Pullover work?
The Bent-Arm Barbell Pullover primarily works the Lats. Secondary muscles include the Chest, Lats, Shoulders, Triceps, which assist during the movement.
Is the Bent-Arm Barbell Pullover good for beginners?
The Bent-Arm Barbell Pullover is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Bent-Arm Barbell Pullover?
You need barbell to perform the Bent-Arm Barbell Pullover. Most commercial gyms will have this available.
Track Your Progress
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