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Barbell Bent Arm Pullover

Step by step instructions, muscle activation and variants for the Barbell Bent Arm Pullover.

MediumMiddle back

About this exercise

A classic pullover performed lying on a flat bench with a barbell and elbows kept bent, emphasizing the lats while also involving the chest and triceps. The bent-arm position shortens the moment arm, allowing heavier loading compared to a straight-arm variation.

How to Perform

  • Lie lengthwise on a flat bench and plant your feet firmly on the floor
  • Hold the barbell with a shoulder-width overhand grip and press it directly above your chest
  • Bend your elbows to roughly 90 degrees and maintain that angle throughout the movement
  • Lower the bar in an arc over and behind your head until you feel a stretch in your lats
  • Pull the bar back in a controlled arc to the starting position above your chest
  • Keep your hips down and core braced throughout

Muscle Activation

Primary
Middle back
Secondary
TricepsCoreMiddle chest

About the Barbell Bent Arm Pullover

The Barbell Bent Arm Pullover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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