ez bar lying bent arms pullover: technique and muscles worked

Animated demonstration of ez bar lying bent arms 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 the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
Step:3 Extend your arms straight above your chest, keeping a slight bend in your elbows.
Step:4 Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
Step:5 Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
Step:6 Repeat for the desired number of repetitions.

Equipment: EZ bar
Body part: Abdominals Arms Chest Back
Target muscle: Latissimus dorsi Sternal pectoralis (mid chest)
Secondary muscle: Triceps Trapezius Rectus abdominis

Hypertrophy grade

Average6 / 10

Nemeo’s take

The EZ bar pullover is a versatile exercise, at the crossroads of back and chest work. It offers good tension in the stretched position but its main limitation lies in the stability of the core and coordination, which makes it more of an assistance exercise than a pure tool for hypertrophic progression. Less insulating and safer than the machine or dumbbell variants, it remains interesting for enriching the routine, while requiring vigilance on the load.

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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ez bar lying bent arms pullover

How to do this exercise

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