EZ Bar Lying Bent Arms Pullover
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
- Equipamiento
- EZ Barbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The EZ bar lying bent arms pullover targets the lats (latissimus dorsi) through a deep stretch over the head, with the rear delts, lower chest (pectoralis major, sternal head), teres major, and triceps assisting. Performed lying on a flat bench with the elbows kept bent throughout, the cambered EZ bar keeps the wrists comfortable while you build back and upper-body pulling strength.
Cómo hacer el EZ Bar Lying Bent Arms Pullover
- 1Lie flat on a bench with your head supported and your feet planted on the floor. Brace your core and keep your shoulder blades down against the bench.
- 2Hold an EZ bar with a shoulder-width grip on the angled sections, palms facing toward your feet.
- 3Press the bar up over your chest and bend your elbows to roughly 90°, keeping that bend fixed for the whole set.
- 4Lower the bar in an arc behind your head under control, feeling the stretch through your lats and along your ribcage.
- 5Stop when your upper arms are roughly in line with your torso or you reach a comfortable end of range, without flaring your elbows or shrugging your shoulders.
- 6Pull the bar back over your chest along the same arc by driving with your lats, keeping the elbows bent the whole way.
- 7Complete your reps, then bring the bar back over your chest and lower it to the floor or hand it to a spotter with control.
Consejos de técnica
- Keep the elbow angle locked at about 90° throughout — letting the arms straighten turns this into a different, longer-lever movement.
- Initiate each pull by thinking about driving your elbows toward your hips, so the lats do the work instead of the triceps.
- Move the weight slowly and under control behind your head; never let it drop or yank you into an aggressive stretch.
- Use a spotter, or start light, when training the pullover heavy — the loaded overhead stretch is the riskiest part of the lift.
Errores comunes
- Letting the elbows straighten as the bar travels back, which shifts load off the lats and overstretches the shoulders.
- Lowering the bar too far or too fast behind the head, which strains the shoulder joint at end range.
- Arching the lower back and lifting the hips to force more range, which removes tension from the target muscles and stresses the spine.
- Flaring the elbows wide instead of keeping them tracking in line, which loses lat tension and shifts work to the shoulders.
Preguntas frecuentes
What muscles does the EZ bar lying bent arms pullover work?
It primarily works the lats (latissimus dorsi), with the rear deltoids, lower chest (pectoralis major, sternal head), teres major, and triceps assisting as synergists.
What's the difference between a bent-arm and a straight-arm pullover?
The bent-arm version keeps the elbows fixed at about 90°, shortening the lever so you can handle more weight and keep tension on the lats. A straight-arm pullover uses a longer lever and a deeper stretch but lighter loads.
Why use an EZ bar instead of a straight bar or dumbbell?
The EZ bar's angled grips keep your wrists in a more neutral, comfortable position during the overhead stretch, and it lets you load both hands evenly on a single bar.
How heavy should I go on the pullover?
Start light and prioritize control through the full range. Because the load is heaviest behind your head where the shoulder is stretched, build up gradually and use a spotter once the weight gets challenging.
