PlanWorkouts

Exercise 3010 · REF nDK1HJ0

EZ Bar Lying Bent Arms Pullover exercise animation

EZ Bar Lying Bent Arms Pullover

Category
Back
Equipment
EZ Barbell
Target
Lats

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 at one end and your feet on the floor.
  2. Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
  3. Extend your arms straight above your chest, keeping a slight bend in your elbows.
  4. Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
  5. Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
  6. Repeat for the desired number of repetitions.

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

More Lats Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the EZ Bar Lying Bent Arms Pullover work?
The EZ Bar Lying Bent Arms Pullover primarily targets the lats, with the triceps and chest assisting.
What equipment do I need for the EZ Bar Lying Bent Arms Pullover?
The EZ Bar Lying Bent Arms Pullover is done with a ez barbell.
What's a good alternative to the EZ Bar Lying Bent Arms Pullover?
If you don't have access to a ez barbell, the Archer Pull Up targets the same lats using body weight instead.