Exercise guide
EZ-Bar Lying Bent Arms Pullover
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
The EZ-Bar Lying Bent Arms Pullover is a classic upper-body movement that targets the lats and pectorals through a deep stretch, while the bent-arm position emphasizes the long head of the triceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head close to the edge and feet planted firmly on the floor.
- Grasp the EZ-bar on the inner curves with a shoulder-width overhand grip.
- Hold the bar directly over your chest with your elbows bent at approximately a 45-to-90 degree angle.
- Engage your core and press your lower back into the bench to create a stable base.
How to do it
- Inhale and slowly lower the bar in a controlled arc behind your head while maintaining the fixed bend in your elbows.
- Lower the weight until your upper arms are in line with your torso or you feel a deep stretch in your lats.
- Exhale and use your lats and chest to pull the bar back to the starting position over your chest.
- Maintain a controlled tempo, taking 2-3 seconds on the descent and 1-2 seconds on the way up.
Form checklist
- Keep the elbow angle constant throughout the entire set; do not turn this into a tricep extension.
- Avoid excessive arching of the lower back as the bar moves behind your head.
- Keep your elbows tucked slightly inward rather than letting them flare out wide.
- Ensure the movement occurs at the shoulder joint, not by changing the bend in the arms.
Pro tips
- Focus on 'driving' with your elbows rather than pulling with your hands to better isolate the lats.
- Pause for one second in the fully stretched position to maximize muscle fiber recruitment.
- Think about squeezing your armpits shut as you pull the bar back over your chest.
Make it harder
- Perform the movement on a decline bench to increase the range of motion and tension at the bottom of the lift.
- Slow the eccentric (lowering) phase to 4-5 seconds to increase time under tension.
Frequently asked
- What muscles does the ez-bar lying bent arms pullover work?
- The ez-bar lying bent arms pullover primarily targets the lats and pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the ez-bar lying bent arms pullover?
- The ez-bar lying bent arms pullover uses ez barbell.
- Is the ez-bar lying bent arms pullover good for beginners?
- The ez-bar lying bent arms pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.