Barbell Bent Arm Pullover

Sculpt a strong, wide back with the Barbell Bent Arm Pullover. This effective exercise targets your lats, improving upper body strength and muscle

IntermediateBack Barbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Bent Arm Pullover

Compound

Barbell Pullover To Press

Back · Latissimus Dorsi · Barbell

Intermediate

Compound

Barbell Underhand Bent over Row

Back · Infraspinatus · Barbell

Intermediate

Compound

Barbell One Arm Bent over Row

Back · Infraspinatus · Barbell

Intermediate

Compound

Barbell Decline Bent Arm Pullover

Back · Latissimus Dorsi · Barbell

Intermediate

Description

This exercise primarily targets the lats and involves lying on a bench and pulling a barbell from behind your head to over your chest.

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How to do Barbell Bent Arm Pullover

01
Setup
Lie supine on a flat bench with your head slightly off the end and feet flat on the floor for stability.
02
Setup
Grip a barbell with an overhand, shoulder-width grip, and hold it directly over your chest with a slight bend in your elbows.
03
Inhale deeply and slowly lower the barbell in an arc behind your head, maintaining the slight bend in your elbows, feeling a stretch in your lats and chest.
04
Exhale as you powerfully pull the barbell back over your chest along the same arc, using your lats to drive the movement while keeping your core engaged.
05
Ensure your hips remain stable on the bench throughout the movement, preventing your lower back from arching excessively.

Tips

Maintain a consistent slight bend in your elbows throughout the movement; avoid locking or straightening them completely to protect your joints and keep tension on the target muscles.
Focus on initiating the pull with your lats, envisioning pulling the bar with your elbows rather than just your hands, to maximize muscle activation.
Control the eccentric (lowering) phase, taking 2-3 seconds to lower the barbell behind your head to enhance muscle stretch and time under tension.
Keep your feet firmly planted on the floor or bench to provide a stable base and prevent your body from shifting during the pullover.

Common mistakes

Many people excessively arch their lower back during the lowering phase; fix this by engaging your core and pressing your lower back gently into the bench.
Locking out the elbows completely at the bottom puts undue stress on the elbow joint and shifts tension away from the lats; instead, maintain a slight, consistent bend in your elbows throughout the entire range of motion.
If you feel the movement primarily in your triceps or chest, you're likely using too much arm drive; instead, focus on initiating the pull from your lats, envisioning your elbows leading the movement.

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Questions

What muscles does Barbell Bent Arm Pullover work?

Barbell Bent Arm Pullover primarily targets Latissimus Dorsi. Secondary muscles include Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii.

Is Barbell Bent Arm Pullover good for beginners?

Barbell Bent Arm Pullover is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Bent Arm Pullover?

You need Barbell to perform Barbell Bent Arm Pullover. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Bent Arm Pullover?

Maintain a consistent slight bend in your elbows throughout the movement; avoid locking or straightening them completely to protect your joints and keep tension on the target muscles. Focus on initiating the pull with your lats, envisioning pulling the bar with your elbows rather than just your hands, to maximize muscle activation. Control the eccentric (lowering) phase, taking 2-3 seconds to lower the barbell behind your head to enhance muscle stretch and time under tension. Keep your feet firmly planted on the floor or bench to provide a stable base and prevent your body from shifting during the pullover.

What are common mistakes when doing Barbell Bent Arm Pullover?

Many people excessively arch their lower back during the lowering phase; fix this by engaging your core and pressing your lower back gently into the bench. Locking out the elbows completely at the bottom puts undue stress on the elbow joint and shifts tension away from the lats; instead, maintain a slight, consistent bend in your elbows throughout the entire range of motion. If you feel the movement primarily in your triceps or chest, you're likely using too much arm drive; instead, focus on initiating the pull from your lats, envisioning your elbows leading the movement.