Bent Arm Pullover With Barbell

(4.00)
through 9 votes

muscles:	Latissimus Dorsi
auxiliary muscles:	Triceps, Pectoralis Major, Serratus Anterior, Trapezius, Teres Muscles, Deltoids
required:	Barbell or EZ Bar, Bench or Stool or Exercise Ball
optional:	Workout Partner
fitness level:	Normal
exercise type:	Strength
	Variations available (4)

Starting Position

grasp an ez bar or barbell in shoulder width with over hand grip
bend the arms and position the bar on your chest
sit next to the weight bench and lean towards it
lift the hip and bring the upper back on the bench, the body is parallel to the cushion
hold the body in line from head to knees, the hip can be held a bit lower
hold the weight directly above your chest with rectangular arms

the arms are always bent
guide the weight in a bow above your head and behind it
your chest is stretched
your upper arms are almost parallel to the ground then
for more intensity, you can hold the final position for a bit
bring back the weight by inverting the movement, do not rest the bar on your chest
the elbows do not wander outwards
do not let the hip swing, this makes you gain momentum
repeat the execution several times for an effective lat training

if you hold the hip lower, the training becomes more intensive (more power is needed, to guide the weight back up again)
if you are experienced in working out, you can also do it on a gym ball
- by keeping the balance, you can demand the core additionally
a partner can help you by passing and taking the weight