Bent-Arm Barbell Pullover
A barbell pullover with the elbows bent, lowering the bar behind the head for a deep stretch on the lats and chest; the shorter lever lets you load it heavier than a straight-arm pullover.
Primary muscles
- Lats (Latissimus Dorsi)
- Chest (Pectoralis Major)
Secondary muscles
- Serratus Anterior
- Teres Major
- Triceps
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with your head near the end, holding a barbell with a shoulder-width overhand grip over your chest and the elbows bent to about 90 degrees.
Lock in the elbow bend and brace the core.
Lower the bar in an arc over your face and down behind your head.
Stop when you feel a strong stretch through the lats and chest, upper arms beside your ears.
Pull the bar back along the same arc to over the chest and pause briefly.
Breathing: Inhale as the bar goes back, exhale as you pull it over.
Coaching tips
Elbow angle stays fixed
Pull with the elbows, not the hands
Ribs down
Common mistakes
Bending and straightening the elbows like a skull crusher
Flaring the ribs and arching the back
Letting the bar drop fast into the stretch
Safety notes
Start light and keep full control, since the bar passes over your face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.