Barbell Bent Arm Pullover

Barbell Bent Arm Pullover

The Barbell Bent Arm Pullover is a fantastic exercise that targets multiple muscle groups in your upper body, making it a great addition to any workout routine. This exercise primarily engages the muscles of your chest, back, and arms. It involves lying on a bench with your feet planted firmly on the ground, holding a barbell with an overhand grip. As you lower the barbell backward and down towards your head, you will feel a deep stretch in your chest and shoulders. The bent arm position during this movement places more emphasis on your chest muscles compared to the straight arm version. The pullover motion also engages your lats and upper back muscles, helping to improve overall upper body strength and posture. By incorporating the Barbell Bent Arm Pullover into your workout routine, you can increase your upper body flexibility, strengthen your chest and back muscles, and improve your overall upper body muscular development. It is an exercise that can be performed using various weights and repetitions, depending on your fitness level and goals. Remember to always maintain proper form and start with lighter weights until you feel comfortable with the movement. In summary, the Barbell Bent Arm Pullover is a versatile exercise that targets multiple muscle groups in your upper body. Whether your goal is to build strength, increase flexibility, or improve posture, incorporating this exercise into your routine can help you achieve those goals. So grab a barbell and give it a try during your next workout session!


  • Lie down on a flat bench with your feet flat on the ground and your knees bent.
  • Hold a barbell with a shoulder-width grip above your chest, arms extended.
  • Lower the barbell slowly and with control behind your head, keeping your arms slightly bent.
  • Once you feel a stretch in your chest and lats, return the barbell to the starting position by contracting your chest and lats.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Breathe deeply and exhale as you pull the barbell over your head.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a lighter weight and gradually increase as you become more comfortable and confident with the exercise.
  • Listen to your body and rest if you experience any discomfort or pain.
  • Include other exercises that target your chest, back, and shoulders to further enhance your strength and muscle development.
  • Ensure a full range of motion by allowing your arms to fully stretch overhead and then lower the barbell down towards the floor.
  • Warm up before performing the exercise to prepare your muscles and prevent injury.
  • Incorporate a variety of rep ranges and sets into your workout routine to continually challenge your muscles and promote progress.
  • Keep a neutral spine position throughout the exercise to avoid strain or excessive pressure on your lower back.


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