Back / Intermediate / Compound (multi-joint)

Bent-Arm Barbell Pullover

A close-grip barbell pullover on a flat bench with bent elbows, training the lats and chest through shoulder extension.

At a glance

Primary

Lats, Chest

Secondary

Triceps, Serratus anterior, Rear delts

Equipment

Barbell, Bench

Movement pattern

Straight-arm pull (shoulder extension)

Level

Intermediate

Type

Back, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench, feet on the floor, holding a barbell over your chest with a close grip and elbows bent.
2. Keeping the elbow angle fixed, lower the bar in an arc behind your head toward the floor.
3. Stop when you feel a strong stretch in the lats and chest.
4. Pull the bar back over your chest along the same arc.

Tips

• Keep your lower back on the bench.
• Do not let the elbows flare.

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