Exercise
Bent-Arm Barbell Pullover
Also known as: bent arm barbell pullover, barbell pullover, bent arm pullover, bent-arm pullover
Bent-Arm Barbell Pullover is a compound exercise for the lats. Main target: upper lats. Also works: middle chest, posterior deltoid and triceps long head. Equipment: barbell.
Muscles worked
How to do it
- Lie on a flat bench with a barbell using a shoulder grip width.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 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.
- 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.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Similar exercises
Bent Over Barbell Row
Barbell
Middle backLower lats
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
T-Bar Row with Handle
Barbell
Middle back
Bent Over One-Arm Long Bar Row
Barbell
Middle back
Bent Over Two-Arm Long Bar Row
Barbell
Middle back
Lying Cambered Barbell Row
Barbell
Middle back
Alternatives with other equipment
Wide-Grip Lat Pulldown
Cable
Upper lats
Band Assisted Pull-Up
Bands
Upper lats
Kipping Muscle Up
Other
Upper lats
Rocky Pull-Ups/Pulldowns
Bodyweight
Upper lats
One-Arm Machine High Row
Machine
Upper lats
Catch and Overhead Throw
Medicine ball
Upper lats
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.