Barbell Bent Arm Pullover
Barbell Bent Arm Pullover Exercise Description
The barbell bent-arm pullover trains shoulder extension through a controlled overhead arc while you maintain a neutral spine. Primary muscles include the latissimus dorsi and teres major, with assistance from the pectoralis major and the long head of the triceps. The movement occurs mainly at the glenohumeral joint; the elbows stay softly flexed to shorten the lever and decrease the shoulder moment arm. Performed supine on a flat bench with a closed, pronated grip, it emphasizes trunk stability, scapular control, and smooth end‑range overhead motion. Proper execution focuses on keeping the ribs down, shoulders away from the ears, and wrists neutral so the back—not the elbows—drives the lift. Use a comfortable, pain‑free range and prioritize precision over range.
- Muscle Groups: Back, Lats
- Target Muscles: Latissimus Dorsi, Teres Major
- Assisting Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Single-joint
- Muscle Location: Lats, Lower Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Bent Arm Pullover Exercise
‘- Lie supine on a flat bench with your head near the bench’s top edge; feet flat, whole spine neutral.
– Grip the bar with a closed, pronated grip just outside shoulder-width; wrists straight, knuckles to the ceiling.
– Start with the bar over mid‑chest; elbows flexed ~75–90 degrees and fixed in that angle.
– Set shoulders “down” away from ears; brace lightly so ribs stay stacked over pelvis.
– Inhale. Keeping elbows fixed, lower the bar in an arc back and slightly behind the head by flexing at the shoulders.
– Stop when upper arms are roughly in line with the torso (or before any loss of neutral spine or shoulder control).
– Exhale. Pull the bar back to the start by extending at the shoulders, guiding biceps toward the ribs; keep elbows from changing angle.
– Finish with the bar over mid‑chest; pause, then repeat under control.
– Avoid elbow drift, shrugging, flaring ribs/overarching the low back, or turning the motion into a triceps extension.
– Re‑rack carefully; use a spotter if unsure about the hand‑off.
Barbell Bent Arm Pullover Tips
‘- Keep your whole spine neutral on the bench with feet flat to support trunk stability.
– Use a closed, pronated grip just outside shoulder-width with wrists straight and knuckles pointing to the ceiling.
– Set your elbows in a softly flexed (~75–90°) position and keep that angle fixed throughout the movement.
– Draw your shoulders “down” away from your ears and brace lightly so your ribs stay stacked over your pelvis.
– Lower the bar in a smooth overhead arc by moving at the shoulders only, not by bending or straightening the elbows.
– Stop the descent when your upper arms are roughly in line with your torso or as soon as you’d lose neutral spine or shoulder control.
– Pull the bar back by driving the upper arms and biceps toward your ribs so the back—not the elbows—does the work.
– Keep your wrists neutral and avoid letting the bar drift into a triceps extension pattern.
– Move under control with a comfortable, pain‑free range and prioritize precision of motion over chasing extra range.
– Avoid shrugging, elbow drift, flaring the ribs, or overarching the low back at any point.
Barbell Bent Arm Pullover Beginner Introduction
The barbell bent-arm pullover is a lying barbell exercise that challenges the shoulders through a smooth, backward sweep of the weight while the body stays steady on a flat bench. The main work is done by the large muscles along the sides of the back, with support from the chest and the back of the upper arms. Because the elbows remain gently bent and hold a nearly fixed angle, most of the motion happens at the shoulders rather than at the elbows.
This movement highlights control around the shoulders, shoulder blades, and trunk. The bar travels in an overhead arc with an overhand grip, while the spine stays in its natural curve and the ribcage and pelvis stay organized over each other. Relaxed neck and upper shoulders, steady wrists, and a calm midsection allow the back to guide the bar instead of turning the exercise into a bent-arm extension. The range of motion is typically limited to what feels smooth and manageable, emphasizing precision and stability over chasing maximum stretch.