barbell bent arm pullover: technique and muscles worked

Animated demonstration of barbell bent arm pullover

How to do this exercise

Step:1 Lie flat on a bench with your head at one end and your feet on the floor.
Step:2 Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
Step:3 Lower the barbell behind your head while keeping your arms slightly bent.
Step:4 Pause for a moment, then raise the barbell back to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Barbell
Body part: Arms Chest Back
Target muscle: Latissimus dorsi Sternal pectoralis (mid chest)
Secondary muscle: Triceps Anterior deltoid Clavicular pectoralis (upper chest)

Hypertrophy grade

Average6 / 10

Nemeo’s take

The barbell pullover is a hybrid exercise useful for stretching and loading both the chest and lats, although it never completely isolates them. Its main interest lies in the tension in the stretched position and the amplitude offered, but the stability of the trunk and the grip limit long-term overload. Less direct and more technical than a bench press or a row, it serves as a complementary tool rather than a pillar for pure hypertrophy.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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barbell bent arm pullover

How to do this exercise

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