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Bent-Arm Barbell Pullover

The Bent-Arm Barbell Pullover primarily targets your Lats, with support from Chest, Lats, Shoulders, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Lats Secondary muscles: Chest, Lats, Shoulders, Triceps

How to perform Bent-Arm Barbell Pullover

  1. Step 1. Lie on a flat bench with a barbell using a shoulder grip width.
  2. Step 2. Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
  3. Step 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. Step 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. Step 5. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Frequently asked questions

Which muscles are primarily targeted by the bent-arm barbell pullover?

This movement primarily targets the latissimus dorsi through a large range of shoulder extension. While the chest assists, keeping the arms bent emphasizes the back muscles more effectively.

How should I position my elbows to maximize back engagement?

Keep your elbows tucked inward rather than flared out to the sides. Maintaining a consistent 90-degree bend helps isolate the lats and reduces strain on the elbow joints.

What is a common mistake to avoid during the eccentric phase?

Avoid overextending the lower back or arching the spine as the weight descends. Keep your core braced and your ribcage down to ensure the stretch stays in the lats.

How can a beginner safely progress this exercise?

Beginners should start with a light dumbbell or an empty EZ-bar to master the shoulder mobility required. Focus on a controlled tempo before increasing the load or range of motion.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. This exercise is best used as a finisher or accessory movement after heavy compound pulling sessions.

Sample sets & reps for Bent-Arm Barbell Pullover

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lats exercises

  • Band Assisted Pull-Up — band
  • Cable Incline Pushdown — cable
  • Catch and Overhead Throw — ball
  • Chair Lower Back Stretch — stretch
  • Chin-Up — bodyweight

See all Lats exercises →

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