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Exercise guide
EZ Bar Pullover
This compound exercise targets the lats and pectorals by extending the arms overhead with an EZ bar, promoting upper body strength and hypertrophy.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · serratus anterior · triceps brachii
- Goals
- hypertrophy
- Equipment
- EZ bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip.
- Extend the bar straight above your chest, keeping a slight bend in your elbows.
- Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest.
- Pull the bar back to the starting position using your lats and pectorals.
- Maintain control throughout the movement, avoiding momentum.
Technique cues and common mistakes
- Keep your core braced to prevent arching your lower back excessively.
- Focus on a deep stretch at the bottom of the movement.
- Use a spotter for heavier loads to ensure safety.
- Control the eccentric (lowering) phase for maximum muscle engagement.