Bent-Arm Barbell Pullover
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![Exercise Bent-Arm Barbell Pullover](https://atletiq.com/content/exercises/221/male_1.jpg)
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Lats (look at the image)
Accessory muscles
Chest, Shoulders, Lats
How to perform exercise
- Lie on a flat bench with a barbell using a shoulder grip width.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- 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.
- 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.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Variations:
- You can perform this exercise using a dumbbell or an E-Z bar instead of dumbbells.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Lats, and auxiliary muscles: Chest, Shoulders, Lats
![What muscles work in the exercise Bent-Arm Barbell Pullover](https://atletiq.com/panel/cache/exercises/221/male/muscles_all.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Bent-Arm Barbell Pullover» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Bent-Arm Barbell Pullover» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Bent-Arm Barbell Pullover
Author: AtletIQ: on
Bent-Arm Barbell Pullover — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Bent-Arm Barbell Pullover»
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Fat Burning
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