Lying EZ Bar Bent Arms Pullover

Setup

1. 01Lie back on a flat bench with feet planted on the floor.
2. 02Hold the EZ bar over the chest on the inner angled grips, palms facing away.
3. 03Bend the elbows to roughly 90 degrees and keep them that way.
4. 04Set the ribs down and brace lightly before the first rep.

Execution

1. 01Lower the bar back over your head in an arc, keeping the elbow bend fixed.
2. 02Descend until you feel a strong stretch through the lats.
3. 03Pull the bar back over the chest along the same arc.
4. 04Stop above the lower chest without pressing the bar upward.

Checkpoints

• -Elbow angle stays constant; the shoulders do the moving.
• -Ribs stay down with only a small natural arch.
• -The stretch lands in the lats, not the shoulder joint.
• -Bar path is a smooth arc, not a drop and heave.

Common mistakes

• -Turning it into a triceps extension by opening and closing the elbows.
• -Flaring the ribs and overarching to gain range.
• -Going so deep that the shoulders pinch.
• -Using a load that forces a jerky turnaround at the bottom.