Bent-Arm Barbell Pullover

Technique

How to perform Bent-Arm Barbell Pullover

1. Lie lengthwise on a flat bench and hold a barbell above your chest with a shoulder-width grip.
2. Set a comfortable bend in your elbows and keep that angle fixed.
3. Lower the bar in a controlled arc behind your head without turning the movement into an elbow extension.
4. Stop at the deepest position you can control while keeping your torso supported.
5. Pull the bar back along the same arc until it is above your chest, then pause briefly before the next repetition.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Latissimus Dorsi.