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Barbell Bent Arm Pullover

A lying pullover with bent elbows that stretches and loads the lats and chest through a long overhead arc.

BackBarbellShoulder extension

Primary

Latissimus dorsiPectoralis major

Secondary

Triceps brachiiSerratus anteriorTeres major

Equipment

Barbell

Pattern

Shoulder extension

Setup

  1. 01Lie on a flat bench with feet planted on the floor.
  2. 02Hold a barbell over the chest with a shoulder-width grip.
  3. 03Bend the elbows to roughly 90 degrees.
  4. 04Set the shoulder blades down and brace the trunk.

Execution

  1. 01Lower the bar back over the head in an arc.
  2. 02Keep the elbow bend constant as the lats stretch.
  3. 03Stop when the upper arms reach ear level.
  4. 04Pull the bar back over the chest along the same arc.

Checkpoints

  • -The elbow angle stays fixed for the whole rep.
  • -The ribs stay down with no excessive back arch.
  • -The stretch is felt through the lats and chest.
  • -The bar travels in a smooth arc, not straight down.

Common mistakes

  • -Turning the movement into a triceps extension.
  • -Overarching the lower back at the bottom.
  • -Lowering too far and straining the shoulders.
  • -Using a grip so wide the elbows flare out.

Programming notes

  • -Use 3 sets of 8 to 12 reps with moderate weight.
  • -Pause 1 second in the stretched position for more range work.
  • -Progress load slowly; shoulder mobility limits how heavy this should go.

Related exercises

Barbell Decline Wide-Grip Pullover

Barbell / Back

Dumbbell Pullover

Dumbbell / Chest

Dumbbell Straight Arm Pullover

Dumbbell / Chest

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