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Exercise guide
Bent Arm Barbell Pullover
A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · serratus anterior · triceps brachii
- Goals
- hypertrophy
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a bench holding a barbell above your chest with bent elbows.
- Keep your elbows bent throughout the movement.
- Lower the barbell behind your head in an arc.
- Pull the barbell back over your chest using your lats.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your ribs down and avoid arching your lower back.
- Limit the stretch to a range your shoulders can control.
- Breathe in deeply as the bar lowers behind your head.