Barbell Bent Arm Pullover 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Bent Arm Pullover is an isolation exercise primarily targeting the lats while also engaging the triceps as a secondary muscle. Performed lying flat on a bench with a barbell held overhead, the movement involves slowly lowering the barbell behind the head while keeping the elbows bent and fixed, then returning it to the starting position above the chest. This exercise emphasizes a controlled range of motion to maximize lat activation and chest stretch while minimizing strain on the shoulders and elbows. Using proper form, including keeping the core engaged and elbows slightly bent, ensures safety and effectiveness, making it an excellent choice for developing upper body width and improving flexibility in the chest and lats.
How to Perform
Position yourself lying flat on a bench, ensuring your feet are stable on the floor and your head slightly extends past the bench edge for full shoulder mobility.
Grasp a barbell with an overhand grip, spacing your hands roughly at shoulder width to maintain control and balance.
Lift the barbell straight over your chest, keeping a gentle bend in your elbows to protect the joints throughout the movement.
Take a deep breath in and gradually lower the barbell in an arc behind your head, maintaining the bend in your elbows and keeping them close to a fixed position. Avoid letting them drift outward.
Continue lowering until your upper arms are approximately parallel to the floor, noticing a deep stretch across your lats and chest without forcing the shoulders.
Exhale and carefully raise the barbell back to its starting position above your chest, keeping your abdominal muscles engaged to stabilize your torso.
Perform the movement smoothly for the intended number of repetitions, focusing on controlled motion rather than speed to maximize lat engagement and minimize risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on feeling the stretch in your lats rather than lifting heavy weight.
Keep a slight bend in your elbows throughout to protect your joints.
Maintain a controlled, slow motion to maximize muscle activation.
Engage your core to stabilize your torso and prevent arching of the lower back.
Avoid letting your elbows flare outward; keep them in a fixed position.
Do not lower the barbell too far behind your head to prevent shoulder strain.
Use a full but comfortable range of motion to ensure optimal lat engagement.
Breathe steadily: inhale while lowering, exhale while lifting back to start.
How Not to Perform
Do not straighten your elbows completely, as locking them can put unnecessary stress on your joints.
Avoid flaring your elbows out to the sides; this reduces lat activation and strains the shoulders.
Do not lower the barbell too far behind your head, which can overextend the shoulder joint.
Avoid using momentum or swinging the barbell, as this shifts work away from the lats and wastes energy.
Do not arch your lower back excessively; failing to engage the core can lead to back strain.
Avoid lifting a weight that is too heavy, which compromises form and increases injury risk.
Do not rush the movement; performing reps too quickly reduces muscle engagement and stretch.
Avoid gripping the bar unevenly or too wide/narrow, which can destabilize the movement and strain wrists.
Do not let your feet lift off the ground; keep them planted for proper stability and force transfer.
Avoid holding your breath; proper breathing (inhale down, exhale up) keeps muscles engaged and safe.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
