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EZ Bar Pullover

Step by step instructions, muscle activation and variants for the EZ Bar Pullover.

MediumMiddle back

About this exercise

A lying pullover variation using an EZ bar with bent arms to emphasize the lats and long head of the triceps while reducing wrist strain. Keeping the elbows bent throughout the movement shifts more load onto the back compared to the straight-arm version.

How to Perform

  • Lie on a flat bench with your upper back supported and feet flat on the floor
  • Hold an EZ bar with an overhand grip, hands on the inner angled grips
  • Start with the bar above your chest and elbows bent at approximately 90 degrees
  • Keeping the elbow angle constant, lower the bar in an arc over and behind your head
  • Lower until you feel a full stretch in your lats or until the bar is parallel to the floor
  • Pull the bar back in an arc to the starting position above your chest
  • Keep your hips down on the bench throughout the movement

Muscle Activation

Primary
Middle back
Secondary
TricepsRear shouldersMiddle chest

About the EZ Bar Pullover

The EZ Bar 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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