Barbell Bent Arm Pullover - For Stronger Lats And A Bigger Chest

Barbell Bent Arm Pullover – For Stronger Lats And A Bigger Chest

Barbell Bent Arm Pullover genuinely is a terrific movement to bulk up your Lats. Would you like to get excellent technique and gain strength in your Lats efficiently? You’ll want to read our how to guide so that you begin straight away.

Barbell Bent Arm Pullover Exercise Summary

  • Primary Muscles Worked: Latissimus Dorsi
  • Other Muscles (Secondary) Worked: Deltoid – Posterior, Levator Scapulae, Pectoralis Major – Sternal, Pectoralis Minor, Rhomboids, Teres Major, and Triceps – Long Head
  • Equipment: Barbell and Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Barbell Bent Arm Pullover Procedure

  • You can perform bent arm pullovers either lying on the bench or with your body perpendicular to the bench with only your back on the bench.
  • Hold the bar close to your chest as you lie down. You can get to the starting position by pressing the bar straight up. Your hands should be shoulder-width apart or slightly farther.
  • Now lower the bar behind your head by bending your elbows and rotating at your shoulder.
  • Once you have reached your maximum range of motion for your comfort, pull the bar back up above your head.
  • Repeat for your desired number of reps.
  • To safely complete the exercise, you can lower the weight to the floor before you stand up or roll the bar down your body over your knees and to the floor.

Muscles Used

Target (Agonist)

  • Latissimus Dorsi


  • Deltoid – Posterior
  • Levator Scapulae
  • Pectoralis Major – Sternal
  • Pectoralis Minor
  • Rhomboids
  • Teres Major
  • Triceps – Long Head

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • None


When you need to experience the ideal gains, you will want to focus on these powerful tips. Also, whenever you are looking to minimize your likelihood of an injury, you must stick to these tips.

  • Workout By A Place Where You Are Able To Assess Your Form In A Mirror. You want to have the opportunity to always keep effective technique for every repetition, to be able to achieve that you have to have a way to watch and correct yourself.
  • Stay Hydrated. You will have more energy and recover faster when you consume water during your workout.
  • Maintain A Training Log. You need to maintain a journal of every single weight, sets, and repetitions. When you are really efficient you will in addition write down your rest durations. Now there are a whole lot of excellent apps to use a record, or you could easily utilize a tiny pocketbook.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You want to keep from making these fairly typical issues to build and maintain nice form and develop definition. Furthermore, when you refrain from these problems you will prevent the possibility of receiving injuries.

  • Don’t Make It To Easy. Your only way to build muscle is to challenge yourself.
  • Don’t Skip A Warmup. Properly prepaing your Muscle tissue is the Best way to prevent personal injury.
  • You Must Not Miss Recovery Times. Overtraining could certainly help make you weakened instead of bigger.
  • Try Not To start using bad form. Inappropriate technique is normally a rapid means to have a trauma.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Bent Arm Pullover Recap

So now you will train with barbell bent arm pullover in the correct way. So now take advantage of barbell bent arm pullover as a piece of your recurring strength training system to strengthen your Lats.

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