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Exercise Benefits With Proper Form & Technique

Bent Arm Pullover With Barbell

through 9 votes
muscles:Latissimus DorsiMuscle
auxiliary muscles:TricepsMuscle, Pectoralis MajorMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, Teres MusclesMuscle, DeltoidsMuscle
required:Barbell or EZ Bar, Bench or Stool or Exercise Ball
optional:Workout Partner
fitness level:Normal
exercise type:Strength
Variations available (4)
Starting PositionExecution

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

Correct Execution

  • 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

tips for the workout

  1. if you hold the hip lower, the training becomes more intensive (more power is needed, to guide the weight back up again)
  2. 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
  3. a partner can help you by passing and taking the weight