Ez Bar Lying Bent Arms Pullover
Ez Bar Lying Bent Arms Pullover trades complexity for strength you can feel outside the gym, and it fits between vertical and horizontal pulls.
How to do Ez Bar Lying Bent Arms Pullover
- Lie flat on a bench with your head at one end and your feet on the floor.
- Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
- Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
- Repeat for the desired number of repetitions.
Ez Bar Lying Bent Arms Pullover Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Small collar plates give a usable jump on this bar.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep the wrists stacked before chasing extra load.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Slow the eccentric before you add another plate.
Common Ez Bar Lying Bent Arms Pullover Mistakes
Gripping the bar where the wrist bends backwards
Use the angled section that keeps the wrist stacked over the forearm.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Ez Bar Lying Bent Arms Pullover
Swap Ez Bar Lying Bent Arms Pullover For
Ez Bar Lying Bent Arms Pullover — Frequently Asked Questions
How do you do the Ez Bar Lying Bent Arms Pullover?
Lie flat on a bench with your head at one end and your feet on the floor. Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart. Extend your arms straight above your chest, keeping a slight bend in your elbows. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ez Bar Lying Bent Arms Pullover work?
The Ez Bar Lying Bent Arms Pullover primarily targets the lats. It is classified as a back exercise and is performed with an EZ bar.
How many sets and reps of the Ez Bar Lying Bent Arms Pullover should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep the wrists stacked before chasing extra load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Bar Lying Bent Arms Pullover good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Ez Bar Lying Bent Arms Pullover?
Try the Close Grip Chin-up, Barbell Pullover To Press or the Cable Lat Pulldown Full Range Of Motion. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
