Barbell Bent Arm Pullover
Description
The barbell bent-arm pullover keeps the elbows significantly bent (about 90 degrees) throughout the pullover arc. The bent-arm position shortens the lever arm, allowing heavier loading, and shifts more emphasis to the chest compared to the straight-arm version which targets the lats more.
Equipment Required
Barbell Bent Arm Pullover Instructions
- Lie on a flat bench. Hold a barbell at your chest with elbows bent at 90 degrees.
- Keep your elbows bent at roughly 90 degrees throughout.
- Arc the bar behind your head by hinging at the shoulders. Elbows stay bent.
- Lower until you feel a stretch in your chest and lats.
- Pull the bar back over to your chest, maintaining the bent-arm position.
- Squeeze your chest at the top.
- Use moderate to heavy weight. Aim for 10 to 12 reps.
- The bent arms allow heavier loading than straight-arm pullovers.
Barbell Bent Arm Pullover Form & Visual
Barbell Bent Arm Pullover Benefits
- Shifts emphasis toward the chest
- Allows heavier loading than straight-arm version
- Builds chest and lat size
- Different stimulus from standard pullover
- Old-school bodybuilding exercise
- Builds ribcage expansion (traditional belief)
Barbell Bent Arm Pullover Muscles Worked
- Pectoralis major (increased)
- Latissimus dorsi
- Serratus anterior
- Triceps brachii
- Teres major
Barbell Bent Arm Pullover Variations & Alternatives
- Barbell Pullover (straight arm)
- Dumbbell Pullover
- Barbell Decline Pullover
- Barbell Pullover to Press
- Dumbbell Bent-Arm Pullover
