Bent-Arm Barbell Pullover
How to do the Bent-Arm Barbell Pullover
- 1
Lie on a flat bench with a barbell using a shoulder grip width.
- 2
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 3
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- 4
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- 5
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
How to program the Bent-Arm Barbell Pullover
Sets and reps
As a compound movement, the Bent-Arm Barbell Pullover responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bent-Arm Barbell Pullover is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bent-Arm Barbell Pullover work?
The Bent-Arm Barbell Pullover primarily targets the Lats. It also recruits the Chest, Lats, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Bent-Arm Barbell Pullover?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Bent-Arm Barbell Pullover should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
