Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover is a intermediate-level compound in the strength category that primarily works the lats. It also recruits the chest, lats, shoulders and triceps. It is performed with barbell.
How to do it
- 1Lie on a flat bench with a barbell using a shoulder grip width.
- 2Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 3While 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.
- 4At 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.
- 5Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.