Bent-Arm Barbell Pullover

Body region

• Back
• Chest

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Pectoralis Major
• Triceps

Holds

• Serratus Anterior
• Rectus Abdominis

Equipment

• Barbell or EZ Bar
• Flat Bench or Adjustable Bench

Technique

1. Lie on a flat bench and hold a barbell over your chest with a close overhand grip.
2. Bend your elbows to about 90 degrees and lower the bar toward your forehead.
3. Keeping that elbow bend, let the bar travel back past your head toward the floor.
4. Drive the elbows forward and up to pull the bar back over your face, then over your chest.

Cues

• Lead with the elbows, not the hands.
• Keep the elbow angle the same for the whole arc.
• Stop at a comfortable stretch; do not force depth.

Common mistakes

• Flaring the elbows wide as the bar goes behind the head.
• Letting the hips lift and the lower back arch at the bottom.
• Opening the elbows to press the bar instead of pulling with the lats.

Variations

• Decline Bent-Arm Barbell Pullover

Alternatives

• Barbell Pullover
• Machine Pullover