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EZ Bar Lying Bent Arms Pullover

Category

Back

Equipment

EZ Barbell

Target

Lats

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Bending the elbows on a pullover shortens the lever arm and shifts more of the work toward the lats and triceps rather than the deep chest stretch a straight-arm pullover chases. It's a less common variation, closer in feel to a lat pulldown pattern than to a chest exercise, despite the lying position looking similar to a bench press setup.

How to Do the EZ Bar Lying Bent Arms Pullover

1. Lie flat on a bench with your head near one end and your feet resting on the floor.
2. Grip the EZ barbell with a pronated (palms-away) grip, hands set shoulder-width apart.
3. Raise your arms straight above your chest, keeping a slight bend in your elbows.
4. Lower the barbell behind your head in an arcing motion, maintaining that same slight elbow bend.
5. Hold briefly, then reverse the arc to bring the barbell back to the starting position.
6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the lats.

Biomechanical & Joint Load Cues

Sagittal/transverse plane shoulder horizontal extension and scapular retraction. Strengthens upper back, rhomboids, and rear deltoids while demanding lower back stability.

Common Mechanical Mistakes & Form Errors to Avoid

• Using Torso Momentum (Jerking): Rocking the upper body aggressively to initiate the pull relies on hip extension rather than the latissimus and rhomboids.
• Incomplete Scapular Retraction: Failing to pull the shoulder blades together at the top cuts off peak contraction of the rhomboids and middle trapezius.
• Flaring Elbows Too Wide: Letting elbows flare 90 degrees shifts mechanical tension away from the lats onto the upper traps and neck.

Proper Breathing Patterns & Core Engagement

Inhale as weight lowers forward. Pull elbows back past torso while exhaling and squeezing shoulder blades together.

Injury Modification & Joint Safety

For lifters with lower back fatigue, chest-supported incline rows or seated cable rows provide equivalent upper-back hypertrophy without spinal loading. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Back exercises category.

Muscles Worked

The EZ Bar Lying Bent Arms 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 ez barbell? These target the same lats with different equipment.

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell · Lats Cable Bar Lateral Pulldown Cable · Lats

FAQ

What muscles does the EZ Bar Lying Bent Arms Pullover work?

The EZ Bar Lying Bent Arms Pullover primarily targets the lats as the primary agonist. Synergist assistance is provided by the triceps along with the chest. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the EZ Bar Lying Bent Arms Pullover?

The EZ Bar Lying Bent Arms Pullover is performed using a ez barbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the EZ Bar Lying Bent Arms Pullover?

The most frequent error is using torso momentum (jerking): Rocking the upper body aggressively to initiate the pull relies on hip extension rather than the latissimus and rhomboids.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the EZ Bar Lying Bent Arms Pullover?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

What's a good alternative to the EZ Bar Lying Bent Arms Pullover?

If you don't have access to a ez barbell, the Back Pec Stretch targets the same lats using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.