How to Do the Bent-Arm Barbell Pullover

Intermediate · Barbell · Targets Lats, Chest, Lats, Shoulders, Triceps

How to perform it

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.

Muscles worked

The Bent-Arm Barbell Pullover primarily targets your Lats, with support from your Chest, Lats, Shoulders, Triceps. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Bent-Arm Barbell Pullover slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.