Barbell Bent Arm Pullover
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
- Equipment
- Barbell
- Body part
- Back
- Type
- Strength
The barbell bent arm pullover is an upper-body strength exercise that primarily targets the lats (latissimus dorsi), with assistance from the lower chest (pectoralis major, sternal head), teres major, triceps, and the levator scapulae. Performed lying across or along a bench with the elbows kept bent, it builds rib-cage expansion and back width while training the lats through a long stretch.
How to do the Barbell Bent Arm Pullover
- 1Lie back on a flat bench with your feet planted firmly on the floor and your head supported near one end of the bench.
- 2Take a barbell with an overhand grip about shoulder-width apart and hold it over your chest with your elbows bent at roughly 90°.
- 3Brace your core and keep your lower back in light contact with the bench to set a stable base.
- 4Lower the bar back behind your head in a smooth arc, keeping your elbows bent and pointing forward as you feel a stretch across your lats and chest.
- 5Stop when your upper arms are roughly in line with your torso, before your shoulders feel any pinch or your back arches off the bench.
- 6Pull the bar back over your chest along the same arc, driving with your lats and keeping the bend in your elbows constant.
- 7Finish with the bar above your upper chest and your shoulders set, then repeat for reps.
- 8After your last rep, lower the bar to your thighs or hand it to a spotter and set it down safely.
Form tips
- Keep the bend in your elbows fixed throughout the set so the lats and teres major do the work rather than the triceps taking over.
- Move slowly into the stretch and own the bottom position instead of letting the weight pull your arms back uncontrolled.
- Keep your ribs down and core braced so the movement comes from the shoulders, not from arching your lower back.
- Start light to learn the groove, and use a spotter to hand off and catch the bar when you train heavy overhead.
Common mistakes
- Straightening the elbows at the bottom, which turns the lift into a long-lever straight-arm pullover and overloads the shoulder joint.
- Lowering the bar too far behind the head, which forces the shoulders into a vulnerable end-range and risks impingement.
- Arching the lower back off the bench to gain range, which shifts load off the lats and stresses the spine.
- Using momentum to yank the bar back over the chest, which removes tension from the lats and reduces the training effect.
Frequently asked questions
What muscles does the barbell bent arm pullover work?
It primarily works the lats (latissimus dorsi), with the lower chest (pectoralis major, sternal head), teres major, triceps, and levator scapulae assisting through the movement.
What's the difference between a bent arm and a straight arm pullover?
The bent arm version keeps your elbows bent at about 90°, shortening the lever so you can handle more load with less shoulder strain. The straight arm pullover keeps the arms extended, emphasizing the stretch but limiting the weight you can safely use.
Is the barbell bent arm pullover good for beginners?
Yes, if you start light and keep the elbows bent at a fixed angle. Learn the movement with a manageable weight first, since the overhead stretch can stress the shoulders if you go too heavy too soon.
How many sets and reps should I do?
For back width and a controlled stretch, 3–4 sets of 8–12 reps with moderate weight works well. Prioritize a smooth arc and a strong lat contraction over loading the bar.
