Bent Arm Pullover with Barbell
If you have been looking for a way to challenge your back, bent arm pullovers with a barbell will help you get into top condition. Really hitting those lats, traps, and rhomboids hard, bent arm pullovers will make you feel powerful and strong. If you are looking for ways to increase your strength and improve your posture, along with impressing your friends, look no further! Ok, grab that barbell or dumbbell if you prefer, strike a pose, and let’s do a deep dive into one of my favorite back exercises, bent arm pullovers with a barbell.
How do you do the bent arm barbell pullover with proper technique?
Good form is essential when you are doing back exercises like the bent arm barbell pullover. Here is how to do pullovers with good form and proper technique.
- Getting into position for the bent arm pull over with barbell: With a barbell in your hands and an overhand or pronated grip, sit down at the side of the bench and lean back to place your shoulders on the bench. I prefer to do these on an exercise bench turned sideways. Keeping your feet firmly on the floor, lift your hips creating a straight line from your shoulders through your knees with a ninety degree bend in your knees to your feet. The barbell will rest on your hips as you get into position.
- Press the barbell overhead and bend the elbow back to create a ninety degree angle with your elbow.
- In a controlled manner and maintaining your elbow bend, draw the barbell back in lie with your head and just past it. Maintain core engagement as you bring the barbell over head.
- After a brief pause, use your back muscles, begin the pull over portion of the bent arm pull over, lift the bar back up to the starting position while maintaining the elbow bend and keeping your core tight.
- Repeat for the desired number of reps. Generally I suggestion 3-4 sets of 8-10 repetitions with the pullovers.
Tips and tricks to get the most out of Bent Arm Pullovers:
- Select a barbell or weight that will be challenging, but that will allow you to execute the bent arm pullover with good form. Start with a lower weight and go up as you become more proficient.
- Elbows need to stay bent and pointed toward the ceiling throughout the movement.
- Brace your lower back by engaging your core as you go and do not allow the back to arch with the pull over movement.
- Keep your grip on the bar relaxed to avoid excessive tension in your wrists and forearms.
- Exhale as you pull the barbell up and inhale as you lower it down.
What muscles do the bent arm pullover work?
The bent arm barbell pullover is an exercise that primarily targets the muscles of your back, specifically your lats, traps, and rhomboids.
What are the benefits of a bent arm pull over?
Let’s start with your latissimus dorsi, which are the largest muscles in your back. These muscles are responsible for extending and adducting your shoulder, and they also help with rotation and stabilization of your spine. When you perform the bent arm barbell pullover, you’re engaging your lats as you move the weight through a wide range of motion. As you lower the weight behind your head, your lats work to extend your shoulder, and then as you bring the weight back up, they contract to pull your shoulder into adduction.
Next up, your traps (short for trapezius), which are a broad muscle that covers much of your upper back and neck. This muscle is responsible for elevating, depressing, and retracting your scapula (shoulder blades), as well as rotating and tilting your neck. During the bent arm barbell pullover, your traps work to stabilize your scapulae and keep them in the correct position throughout the exercise.
Last but not least, your rhomboids are a smaller muscle located between your shoulder blades. These muscles are responsible for retracting your scapulae, which means pulling them back towards your spine. When you perform the bent arm barbell pullover, your rhomboids work to keep your scapulae in the correct position and prevent them from winging out.
So there you have it! The bent arm barbell pullover is an excellent exercise for targeting your lats, traps, and rhomboids, which are all key muscles in your back. So get ready to feel the burn and strengthen those muscles!