EZ-Bar Bent Arm Pullover

Overview

The EZ-Bar Bent Arm Pullover is a compound exercise that targets multiple upper body muscles, including the chest, lats, and triceps. By using an EZ-bar, the wrists and elbows experience less strain, making this movement a safer alternative to straight-bar pullovers. This exercise is commonly used in bodybuilding, strength training, and rehabilitation programs to enhance upper body strength and flexibility.

How to Perform the EZ-Bar Bent Arm Pullover

Step 1: Setup

1. Choose an EZ-Bar with a comfortable weight.

2. Lie flat on a bench with your feet planted on the floor for stability.

3. Hold the EZ-Bar with a shoulder-width overhand grip, keeping your hands on the angled sections of the bar.

Step 2: Starting Position

1. Extend your arms upward, positioning the bar above your chest.

2. Keep a slight bend in your elbows to reduce joint strain.

3. Brace your core and keep your shoulders stable.

Step 3: Lowering Phase

1. Slowly lower the bar backward behind your head in a controlled motion.

2. Keep your elbows slightly bent to prevent overloading the joints.

3. Lower the weight until you feel a deep stretch in the chest and lats.

Step 4: Lifting Phase

1. Engage your chest, lats, and triceps to bring the bar back to the starting position.

2. Maintain control and avoid jerking the weight.

3. Fully extend your arms at the top but do not lock out your elbows.

Repetitions and Sets:

• Beginners: 3 sets of 8 to 10 reps

• Intermediate: 3 to 4 sets of 10 to 12 reps

• Advanced: 4 sets of 12 to 15 reps

Tips for Proper Form

• Maintain a slight bend in the elbows throughout the movement.

• Keep your core tight to prevent excessive arching of the lower back.

• Lower the weight slowly to maximize muscle activation.

• Breathe properly—inhale as you lower the weight, exhale as you bring it back up.

• Avoid using excessive weight, which can lead to poor form and injury.

Common Mistakes to Avoid

• Straightening the arms too much, which shifts focus away from the triceps and increases joint strain.

• Using too much weight, reducing control and increasing injury risk.

• Arching the lower back, which can cause discomfort and reduce effectiveness.

• Rushing through the movement, decreasing time under tension.

• Flaring the elbows outward, which reduces chest and lat engagement.

Benefits of the EZ-Bar Bent Arm Pullover

1. Strengthens Chest and Lats

This exercise effectively targets the pectorals and latissimus dorsi, making it a great hybrid movement for both push and pull muscles.

2. Engages the Triceps

Unlike traditional pullovers, the bent arm variation recruits the triceps, enhancing upper-arm strength.

3. Improves Shoulder Mobility

By moving through a deep range of motion, this exercise helps increase shoulder flexibility and stability.

4. Enhances Upper Body Coordination

Since multiple muscles work together, it improves coordination and muscle balance.

5. Great for Muscle Growth

The deep stretch and contraction during the movement create an optimal stimulus for muscle hypertrophy in the chest, lats, and triceps.

Muscles Worked