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The Bent-Arm Barbell Pullover is an alternative advance isolation exercise for the development of the Latissimis Dosi (lats).The Bent-Arm Barbell Pullover will aid in the full development of the lats and will give your back that "V" taper that you are looking for.
The Bent-Arm Barbell Pullover has similar characteristics as the Straight-Arm Barbell Pullover. Both exercises can be use to put the emphasis on either your lats or chest. There is a fine line to what parts of the body are being worked more when doing the Bent-Arm Barbell Pullover. This depends on several factors such as the stretch, hips and hand position and what body parts are being flexed at the top of the movement. Whereas the arms are straighter, as opposed to doing the arc movement in more of a bent arm position, the lats are less employed and more focus is on developing the Pectoralis Major, Sternal (chest).
Bent-Arm Barbell Pullover Overview
- Main Muscle(s) Worked: Lats
- Other Muscles Worked: See below
- Equipment: Barbell, Flat Bench
- Mechanics Type: Isolated (An exercise that involves just one discernible joint movement).
- Force: Pull (A movement toward center of body during the concentric contraction of the target muscle. Isolated movements are classified by their compound counterparts).
- Utility: Auxiliary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle).
Muscles Worked in Bent-Arm Barbell Pullover
Target Muscles Used for the Bent-Arm Barbell Pullover
Synergist Muscles Worked When Performing the Bent-Arm Barbell Pullover
- Pectoralis Major, Sternal
- Triceps, Long Head
- Teres Major
- Deltoid, Posterior
- Rhomboids
- Levator Scapulae
- Pectoralis Minor
Stabilizers Worked When Performing the Bent-Arm Barbell Pullover
- Pectoralis Major, Clavicular
- Wrist Flexors
- Deltoid, Anterior
- Triceps Brachii
How to Properly Perform the Bent-Arm Barbell Pullover
- Lie on a bench, head over the end, with your feet flat on the floor.
- Place your hands approximately 10 to 14 inches apart.
- Keep your elbows in and bent on a 90 degree angle at all times.
- While inhaling lower the bar to the floor slowly in a semi circular motion behind your head.
- Pull bar back up using the same path.
- Repeat.
Caution Needed Performing the Bent-Arm Barbell Pullover
If you feel or have any shoulder pain while performing this exercise stop. When lowering the Barbell if you start feeling pain, stop before the point where you first started feeling pain when continuing with the Bent-Arm Barbell Pullover. If you have any shoulder problems, be smart and just avoid the Bent-Arm Barbell Pullover altogether. There are plenty of other exercises which deliver success without such risk.
Tips for Performing Bent-Arm Barbell Pullover
- Begin with a light weight to practice good form and control.
- Keep your elbows in to keep the emphasis on your pecs and lats thereby preventing possible shoulder injury.
- Common Errors While Performing the Bent-Arm Barbell Pullover
- Using too much weight. A common mistake many novice lifters is having to arch your back to pull the weight up.
- Raising your hips. This uses your body to throw the weight up and takes the focus off your chest.
- Not keeping feet flat on floor or bench. Can cause lower back injury or strain.
- Jerking the weight up. Do not jerk the weight. Not only can this cause you to lose proper form and lead to injury but it also takes the resistance off the muscle and will diminish the exercise effectiveness.
- Performing the movement too fast.Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.
- Letting your elbows flare out. This takes the emphasis off your chest and cause possible shoulder injury.
Variations of the Bent-Arm Barbell Pullover
Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this exercise. Some other variations of the Bent-Arm Barbell Pullover include:
- Bent-Arm Dumbbell Pullover. One or two dumbbells with same movements as detailed above.
- Bent-Arm Barbell Pullover on an exercise ball. Same movements as above plus with the advantage of core strengthening.
- Straight-Arm Barbell or Dumbbell Pullover. Similar movements as detailed above.
Additional Exercises to Compliment the Bent-Arm Barbell Pullover
- Dumbbell Front Lateral Raises. Dumbbell lateral raises are excellent exercise for the Anterior Deltoids (front shoulders).
- Bench Press Dumbbell or Barbells. Is an excellent exercise for both Pectoralis Major and Minor.
- Wide Grip Cable Pulldowns.Is an excellent exercise for the Latissimus Dorsi (lats).
Bottom Line
The Bent-Arm Barbell Pullover is one of those few exercises that can benefit both your pecs and lats. When done correctly the Bent-Arm Barbell Pullover is a great exercise to stimulate lat growth and help aid in the development of your chest in the process.
About the Author
 Lynn Glenn is a 62 year old natural athlete who started training at the ripe young age of 48. Lynn Glenn is also an avid weightlifter who enjoys writing about hot topics in the areas of health, and fitness and developing further knowledge in the areas of disease prevention, nutrition, anti aging and personal training. Lynn Glenn lives and trains in Southern California, and serves as a tremendous inspiration for many "mature" weightlifters in the gym that are trying to look better, feel better, and beat the crap out of father time!
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