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Bent-Arm Barbell Pullover

A intermediate strength exercise for the lats, done with a barbell.

Bent-Arm Barbell Pullover: starting positionBent-Arm Barbell Pullover: finishing position
Main muscles
Lats
Also works
Chest, Shoulders and Triceps
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bent-Arm Barbell Pullover

Questions

What muscles does the Bent-Arm Barbell Pullover work?

Mainly the lats, with the chest, shoulders and triceps helping.

Is the Bent-Arm Barbell Pullover good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Bent-Arm Barbell Pullover?

Good alternatives that train the lats: Elevated Cable Rows, Full Range-Of-Motion Lat Pulldown, Gironda Sternum Chins or Kipping Muscle Up.

How many sets and reps of the Bent-Arm Barbell Pullover should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).