Bent-Arm Barbell Pullover
An intermediate compound strength exercise that works the upper back, using a barbell.
Starting position
End position
How to Do Bent-Arm Barbell Pullover
- Lie on a flat bench with a barbell using a shoulder grip width.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 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.
- 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.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Muscles Worked
Alternatives to Bent-Arm Barbell Pullover
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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2
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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3
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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4
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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5
Seated One-arm Cable Pulley Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
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6
Two-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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7
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
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8
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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9
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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10
Smith Machine Bent Over Row
A beginner compound strength exercise that works the upper back, using a machine.
Frequently Asked Questions
What muscles do bent-arm barbell pullover work?
Bent-Arm Barbell Pullover primarily works the upper back. The chest, shoulders and triceps assist as secondary muscles.
What equipment do I need for bent-arm barbell pullover?
Bent-Arm Barbell Pullover uses barbell.
Bent-Arm Barbell Pullover: is it suitable for beginners?
Bent-Arm Barbell Pullover is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of bent-arm barbell pullover?
Bent Over Two-Arm Long Bar Row, Bent Over Barbell Row, Bent Over One-Arm Long Bar Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bent-arm barbell pullover reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bent-arm barbell pullover can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bent-Arm Barbell Pullover with AI
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