Chest · Barbell
Barbell Bent-Arm Pullover
The barbell bent-arm pullover is an upper-body exercise that places the latissimus dorsi, pectoralis major, and serratus anterior under a loaded stretch. It is well-suited for intermediate and experienced lifters as an accessory movement toward the end of a chest or back workout.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men
How to do it
- Lie on a flat bench with your feet flat on the floor and your head near the edge of the bench.
- Hold a barbell with a shoulder-width grip, bending your elbows slightly.
- Start with the barbell over your chest, arms extended.
- Inhale and brace your core. As you exhale, slowly move the barbell back over your head in an arc motion, keeping your arms bent.
- Lower the barbell until it's in line with your head or as far as your flexibility allows, feeling a stretch in your chest and lats.
- Keep the movement controlled and avoid bending your elbows too much.
- Inhale as you bring the barbell back over your chest to the starting position, using the same arc motion.
Common mistakes
- Bending your elbows excessively at the bottom turns the movement into a skull crusher, transferring the load from your torso directly to the triceps.
- Excessively arching your lower back and lifting your hips off the bench places unnecessary strain on your lumbar spine.
- Forcing the barbell too far behind your head compromises shoulder mobility and overloads the rotator cuff tendons.
Tips
- Lock a slight bend in your elbows at the setup and keep that exact angle throughout the entire range of motion.
- Brace your core and keep your lower ribs pinned down to ensure the stretch stays in your lats and chest rather than your lower back.
- Opt for an EZ-curl bar if a straight barbell puts uncomfortable torque on your wrists or elbows.
Sets and reps
Perform 3 to 4 sets of 10 to 12 repetitions with a moderate weight, focusing on control and shoulder stability. Rest 60 to 90 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Does the bent-arm pullover build the chest or the back?
It targets both muscle groups, heavily stretching the lats during the descent and engaging the sternal head of the pectorals to pull the bar back over your chest.
What should you do if this exercise causes shoulder pain?
Reduce your range of motion to stay within your active mobility, or decrease the weight on the bar. If joint pain persists, discontinue the exercise immediately and consult a healthcare professional.
