Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover is a strength – shoulder extension exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Pectoralis major, Latissimus dorsi, Deltoid, Triceps brachii
- Exercise type
- Strength – shoulder extension
Exercise technique
- Bench
Rest your head, back and pelvis on a flat bench.
- Grip
Hold the bar shoulder-width apart over your chest.
- Elbows
Set a comfortable elbow bend and keep the angle fixed.
- Lower
Lower the bar in an arc behind your head.
- Range
Reach a comfortable shoulder stretch without flaring your ribs.
- Return
Reverse the same arc to bring the bar above your chest.
- Breathing
Inhale as you reach backward and exhale as the bar returns forward.
Key technique points
- Maintain elbow angle.
- Plant your feet.
- Support your head on the bench.
- Keep safe clearance between the bar and your head.
- Do not arch your lower back to extend the pullover range.
- Move the load through a controlled arc.
Common mistakes
Bending and straightening the elbows
Do not turn shoulder movement into a triceps extension.
Lowering too far
Do not force behind-head range after shoulder control ends.
Bridging through the lower back
Do not raise your ribs to create false shoulder range.
Lifting the head
Do not lift your neck off the bench to watch the bar.
Reversing quickly
Do not reverse the load harshly at the furthest backward angle.
Loosening the grip
Do not carry the bar on your fingertips as it passes over your head.
Frequently asked questions
Bent-Arm Barbell Pullover: why is “Bending and straightening the elbows” a mistake?
Do not turn shoulder movement into a triceps extension.
Bent-Arm Barbell Pullover: why is “Lowering too far” a mistake?
Do not force behind-head range after shoulder control ends.
Bent-Arm Barbell Pullover: why is “Bridging through the lower back” a mistake?
Do not raise your ribs to create false shoulder range.
Bent-Arm Barbell Pullover: why is “Lifting the head” a mistake?
Do not lift your neck off the bench to watch the bar.
Bent-Arm Barbell Pullover: why is “Reversing quickly” a mistake?
Do not reverse the load harshly at the furthest backward angle.
Bent-Arm Barbell Pullover: why is “Loosening the grip” a mistake?
Do not carry the bar on your fingertips as it passes over your head.
What should I focus on when doing Bent-Arm Barbell Pullover?
Maintain elbow angle. Plant your feet. Support your head on the bench. Keep safe clearance between the bar and your head. Do not arch your lower back to extend the pullover range. Move the load through a controlled arc.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.