Barbell Bent Arm Pullover

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest

Back Chest

Muscle Activation

Back · Latissimus Dorsi

80%

Triceps

20%

Equipment

Barbell

Setup / Starting Position

Lie on a flat bench with your upper back and shoulders supported and your feet flat on the ground.
Hold a barbell with an overhand grip, hands shoulder-width apart, and arms fully extended above your chest.

Exercise Position

Lower the barbell behind your head towards the floor, keeping your arms slightly bent.
Maintain a slight arch in your lower back and engage your core muscles.

Form & Performance

Inhale and pull the barbell back over your chest, bending your elbows slightly as you bring the barbell towards you.
Exhale and slowly return to the starting position with control, extending your arms fully.