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
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