Back Exercise · Barbell

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Barbell Bent Arm Pullover

Category

Back

Equipment

Barbell

Target

Lats

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The bent-arm barbell pullover keeps a slight elbow bend throughout, shifting more work onto the lats and chest compared to the straight-arm version, which is closer to a triceps and shoulder stretch. It's an old-school back and chest builder that's fallen out of favor but still has a place for lifters chasing rib cage expansion and lat stretch under load. Lower the bar slowly behind the head rather than dropping into the stretch.

How to Do the Barbell Bent Arm Pullover

1. Lie on a bench with your head near one end and your feet planted on the floor.
2. Grip a barbell shoulder-width apart and extend your arms straight above your chest.
3. Lower the barbell back behind your head, keeping your arms slightly bent.
4. Pause briefly, then raise the barbell back to the starting position.
5. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Muscles Worked

The Barbell Bent Arm Pullover primarily targets the Lats, with Triceps as the primary synergist muscle group, along with the Chest.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have barbell? These target the same lats with different equipment.

Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Barbell Bent Arm Pullover work?

The Barbell Bent Arm Pullover primarily targets the lats, with the triceps and chest assisting.

What equipment do I need for the Barbell Bent Arm Pullover?

The Barbell Bent Arm Pullover is done with a barbell.

What's a good alternative to the Barbell Bent Arm Pullover?

If you don't have access to a barbell, the Archer Pull Up targets the same lats using body weight instead.