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Lats

Bent-Arm Barbell Pullover

Bent-Arm Barbell Pullover (Start)Bent-Arm Barbell Pullover (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePull

A lying pullover using a barbell with bent elbows that stretches the lats and chest.

Strength
Primary musclesLats
Secondary musclesChestShouldersTriceps

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.7 kcal/min

Estimate range 20–34 kcal (±25 %)

Muscle mass worked14 %
Effort during a set8.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie back on a flat bench and hold a barbell over your chest with hands about 8 to 12 inches apart.
  2. 2Keep your feet planted and a mild bend in your elbows.

How to perform

  1. 1Sweep the bar overhead and back behind your head, holding the elbow angle fixed.
  2. 2Go until you feel a strong lat stretch, then stop.
  3. 3Reverse the arc and bring the bar back above your chest.
  4. 4Repeat for the set.

Alternatives

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More with Barbell

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Stretches for Lats

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