Back Exercise · EZ Barbell
EZ Bar Lying Bent Arms Pullover
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.
Go to the movement steps- Category
- Back
- Equipment
- EZ Barbell
- Target
- Lats
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the EZ Bar Lying Bent Arms Pullover
- Lie flat on a bench with your head near one end and your feet resting on the floor.
- Grip the EZ barbell with a pronated (palms-away) grip, hands set shoulder-width apart.
- Raise your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the barbell behind your head in an arcing motion, maintaining that same slight elbow bend.
- Hold briefly, then reverse the arc to bring the barbell back to the starting position.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the lats.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the EZ Bar Lying Bent Arms Pullover to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The EZ Bar Lying Bent Arms Pullover mainly targets your Lats, with your Triceps helping support the movement, along with your Chest.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the EZ Bar Lying Bent Arms Pullover work?
- The EZ Bar Lying Bent Arms Pullover mainly works your lats. It also helps strengthen your triceps and chest. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the EZ Bar Lying Bent Arms Pullover?
- You do the EZ Bar Lying Bent Arms Pullover with a ez barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the EZ Bar Lying Bent Arms Pullover?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the EZ Bar Lying Bent Arms Pullover?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.