Exercise guide
Barbell Bent Arm Pullover
- Intermediate
- Compound
- Rep-based
- Back
The Barbell Bent Arm Pullover is a classic compound movement that builds upper body thickness by targeting the lats and pectorals while heavily engaging the long head of the triceps. It is particularly effective for improving shoulder mobility and expanding the ribcage under load.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head near the top edge and feet planted firmly on the floor.
- Grasp the barbell with a shoulder-width overhand grip.
- Hold the bar directly over your chest with your arms extended and a slight, fixed bend in your elbows.
How to do it
- Inhale deeply and slowly lower the barbell in an arc behind your head while maintaining the fixed bend in your elbows.
- Lower the weight until your upper arms are in line with your torso or you feel a deep stretch in your lats.
- Exhale and use your lats and chest to pull the bar back to the starting position over your chest.
- Maintain a controlled 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Form checklist
- Keep the elbow angle constant throughout the set to avoid turning the move into a tricep extension.
- Keep your lower back pressed into the bench; do not allow your ribs to flare excessively.
- Ensure the movement originates from the shoulder joint.
- Stop the bar directly over your chest to keep constant tension on the target muscles.
Pro tips
- Think about 'driving your elbows' toward your hips during the upward phase to better isolate the lats.
- Focus on a deep diaphragmatic breath during the lowering phase to enhance the stretch on the ribcage and serratus anterior.
Make it harder
- Perform the exercise on a decline bench to increase the range of motion and tension at the bottom of the movement.
- Add a 2-second isometric pause at the bottom of the stretch to increase time under tension.
Frequently asked
- What muscles does the barbell bent arm pullover work?
- The barbell bent arm pullover primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the barbell bent arm pullover?
- The barbell bent arm pullover uses barbell and weight plate.
- Is the barbell bent arm pullover good for beginners?
- The barbell bent arm pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.