Start
End
Bent-Arm Barbell Pullover
بول أوفر بالبار بذراع مثنية
Target Muscles
Blue = primary · Gray = secondary
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- 1
Lie on a flat bench with a barbell using a shoulder grip width.
- 2
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 3
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.
- 4
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.
- 5
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
