Quick Answer
Bent-Arm Pullover is a intermediate strength exercise that targets your lats. It uses a barbell. Lie flat on bench, feet on floor.
Video Tutorial
How to Perform the Bent-Arm Pullover
- 1
Lie flat on bench, feet on floor.
- 2
Hold barbell over chest, overhand grip, shoulder-width.
- 3
Maintain slight bend in elbows throughout.
- 4
Inhale, slowly lower bar in arc over and behind head.
- 5
Lower until stretch felt in lats/chest, keeping elbows slightly bent.
- 6
Keep back flat on bench.
- 7
Exhale, reverse arc, pull bar back over chest using lats.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bent-Arm Pullover isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bent-Arm Pullover work?
The Bent-Arm Pullover primarily works your lats. Secondary muscles include the chest, shoulders and triceps.
What equipment do I need for the Bent-Arm Pullover?
The Bent-Arm Pullover needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Bent-Arm Pullover suitable for beginners?
The Bent-Arm Pullover is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bent-Arm Pullover should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bent-Arm Pullover every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.