LiftSetsLiftSets / Exercises / Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Works the lats. Helped by the chest, lats, shoulders, triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
latschestlatsshoulderstriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | barbell |
|---|---|
| Level | intermediate |
What to think about
- Elbows stay bent at the same angle.
- Lower behind the head to a stretch.
- Pull back over the chest, ribs down.
How to do it
- Lie on a flat bench with a barbell using a shoulder grip width.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 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.
- 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.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Other exercises for the lats
- Band Assisted Pull-Up
- Chin-Up
- Close-Grip Front Lat Pulldown
- Full Range-Of-Motion Lat Pulldown
- Leverage Iso Row
- Pullups
- Rope Straight-Arm Pulldown
- Straight-Arm Pulldown
Track it in LiftSets
Log bent-arm barbell pullover with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store