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Exercise guide
Bent-Arm EZ-Bar Pullover
A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · posterior deltoid · serratus anterior · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- EZ bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends.
- Start with the bar above your chest, elbows bent to roughly 90 degrees.
- Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs.
- Pull the bar back over the chest along the same arc, without straightening the elbows.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- The elbow angle stays fixed — only the shoulder moves.
- Lighter load than a straight-arm pullover: range is longer and leverage is weaker.
- If the lower back arches, plant the feet more firmly and brace the abs.