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Bent-Arm Barbell Pullover

Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Chest, Lats, Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


7.9

Out of 10

Good

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Bent-Arm Barbell Pullover Images

Bent-Arm Barbell Pullover
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Bent-Arm Barbell Pullover
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Bent-Arm Barbell Pullover Guide

Main Muscle: Lats

  1. Lie on a flat bench with a barbell using a shoulder grip width.
  2. Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
  3. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  4. At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  5. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Variations:

  • You can perform this exercise using a dumbbell or an E-Z bar instead of dumbbells.



Alternative Exercises For Bent-Arm Barbell Pullover

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of people found this review helpful

Review: Bent-Arm Barbell Pullover

Exercise Rating
9/10

Jun 5, 2014 3:36 PM: Great compound exercise for Back day. You can really feel the "stretch" in the lats and chest during the end of the eccentric motion. Don't reach too far while descending, it puts a hurtin' on the shoulder blades. Good form is a must for this exercise. Practice with light weights until you...+See More



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Review: Bent-Arm Barbell Pullover

Exercise Rating
4/10

Jan 21, 2014 2:13 PM: Been using this exercise and feel a burn in my chest more than my lats. Not really what I wanted to target with this exercise.



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of people found this review helpful

Review: Bent-Arm Barbell Pullover

Exercise Rating
10/10

Nov 5, 2013 5:46 AM: Easy and effective



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Review: Bent-Arm Barbell Pullover

Exercise Rating
7/10

Sep 3, 2013 2:53 PM: Decent exercise, proper form is a must as these reps can put you on the edge of hyper-extending yourself. I did this with dumbbells instead.



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Review: Bent-Arm Barbell Pullover

Exercise Rating
6/10

Jun 28, 2013 1:54 AM: I will try this today when I hit the gym, hope I can feel the burn.



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Review: Bent-Arm Barbell Pullover

Exercise Rating
6/10

May 5, 2013 12:26 AM: This is a good lat exercise but the video tells you to exhale on the neg and positive. Wich means inhale quik in the rest.



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Review: Bent-Arm Barbell Pullover

Exercise Rating
9/10

Mar 18, 2013 2:07 PM: Because I'm too weak to do Pullups, I'm really hoping this exercise will increase my strength.



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Review: Bent-Arm Barbell Pullover

Exercise Rating
9/10

Oct 19, 2012 11:32 PM: Not bad exercise.
I feel my lats and my chest burning !



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Review: Bent-Arm Barbell Pullover

Exercise Rating
5/10

Aug 13, 2012 10:28 AM: is it okay for my back to arch when i bring the dumbbells inthe arch?



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Review: Bent-Arm Barbell Pullover

Exercise Rating
8/10

Jul 7, 2012 8:35 AM: Very good exercise, I feel the burn and see the progress.



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