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EZ Barbell Lying Bent Arms Pullover

Lats ChestTricepsAbs Isolation EZ barFlat bench
Demo (loops)

How to do it

Starting position

  1. Lie on your back on a flat bench.
  2. Take a close grip on the EZ bar and lift it over your chest.
  3. Bend your elbows slightly and lock that angle in place.
  4. Brace your abs so your ribs don't flare.

Movement

  1. Keep your bent-arm angle and lower the bar behind your head.
  2. Lower only to the point where you feel a stretch under your armpits.
  3. Pull with your lats to bring the bar back.
  4. Stop above your upper chest and start the next rep.

Breathing

Inhale as you lower behind your head, exhale as you pull back.

Cautions

  • If your lower back lifts off the bench, your lower back stretches instead of your lats.
  • If your shoulders are stiff, do not force them lower.
  • If your arm angle keeps changing, it turns into a triceps exercise.

Exercise info

Primary musclesLats
Secondary musclesChest · Triceps · Abs
EquipmentEZ barFlat bench
Movement patternIsolation
Rep range8–15 reps
4 similar exercises

Representative exercise: EZ Barbell Lying Bent Arms Pullover

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.