Bent-Arm Barbell Pullover

An intermediate strength exercise for the back, chest, shoulders and triceps, done with a barbell and a bench or box.

Movement guide

Bent-Arm Barbell Pullover

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusBack · Chest · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bent Over One-Arm Long Bar Row demonstrated on the 3D figure

3D demoBent Over One-Arm Long Bar RowBeginner · A barbell

Similar move, beginner grade.

This move

Bent-Arm Barbell Pullover demonstrated on the 3D figure

3D demoBent-Arm Barbell PulloverIntermediate · A barbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie on a flat bench with a barbell using a shoulder grip width.
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Back. Also: Chest, Shoulders, Triceps.

Equipment

A barbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Smith machine bent-over row demonstrated on the 3D figure

3D demoSmith machine bent-over rowIntermediate · Strength machine

Underhand bent-over barbell row demonstrated on the 3D figure

3D demoUnderhand bent-over barbell rowAdvanced · A barbell

Bent-Arm Dumbbell Pullover demonstrated on the 3D figure

3D demoBent-Arm Dumbbell PulloverIntermediate · A dumbbell + A bench or box

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Browse more

Questions people ask

What muscles does the Bent-Arm Barbell Pullover work?

Mainly the back, with help from the chest, shoulders and triceps.

What equipment do I need for the Bent-Arm Barbell Pullover?

A barbell + A bench or box.

Is the Bent-Arm Barbell Pullover good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bent Over One-Arm Long Bar Row.

What is an easier alternative to the Bent-Arm Barbell Pullover?

Try the Bent Over One-Arm Long Bar Row. It works similar muscles at a lower grade.

How do I make the Bent-Arm Barbell Pullover harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.