Bent-Arm Barbell Pullover
How to do the Bent-Arm Barbell Pullover with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Chest, Lats, Shoulders, Triceps
Barbell
How to do the 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.
Log it, see it on your body.
Every Bent-Arm Barbell Pullover set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
Bent-Arm Barbell Pullover: common questions
What muscles does the Bent-Arm Barbell Pullover work?
The Bent-Arm Barbell Pullover primarily works the Lats. It also recruits the Chest, Lats, Shoulders and Triceps as supporting muscles.
Is the Bent-Arm Barbell Pullover suitable for beginners?
The Bent-Arm Barbell Pullover is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Bent-Arm Barbell Pullover?
To do the Bent-Arm Barbell Pullover you'll need a barbell.
Is the Bent-Arm Barbell Pullover a compound or isolation exercise?
The Bent-Arm Barbell Pullover is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bent-Arm Barbell Pullover with correct form?
Lie on a flat bench with a barbell using a shoulder grip width. Follow the full step-by-step above for the complete movement.
Log your Bent-Arm Barbell Pullover sets, free.
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