Barbell Bent Arm Pullover - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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