Bent Arm Barbell Pullover

What is Bent-Arm Barbell Pullover? The bent-arm barbell pullover is a strength training exercise that primarily targets the muscles of the back, chest, and triceps. This exercise involves lying on a bench with a slight arch in your lower back, holding a barbell with a shoulder-width grip, and lowering the barbell towards your chest while keeping your arms bent.

Tutorial

1. Lie flat on a bench with your feet flat on the floor.
2. Hold a barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Extend your arms straight above your chest.
4. Lower the barbell towards your chest by bending your elbows while keeping them slightly bent throughout the movement.
5. Pause when the barbell is just above your chest.
6. Push the barbell back up to the starting position by extending your arms.

Common Mistakes

• Arching your back excessively, which can lead to back strain.

• Using too much weight, which can compromise form and increase the risk of injury. - Allowing your elbows to flare out to the sides, which can shift the focus away from the targeted muscles.

• Moving the barbell too quickly, which reduces muscle engagement and effectiveness of the exercise.

Tips for Better Results

• Start with a light weight to master the form before increasing the load.

• Focus on maintaining a slight bend in your elbows throughout the movement to keep tension on the muscles. - Engage your core muscles to stabilize your body and prevent excessive arching of the back.

• Control the movement both on the way down and on the way up to maximize muscle activation.

Muscles Worked

• Primary muscles: Latissimus dorsi (lats), triceps, chest (pectorals) - Secondary muscles: Deltoids, serratus anterior, rhomboids, teres major