Exercise guide
EZ Bar Lying Straight Arms Pullover
- Intermediate
- Compound
- Rep-based
- Back
- Chest
This compound movement targets the lats and pectorals through a deep stretch, while the triceps act as stabilizers to maintain arm position. It is highly effective for improving upper body mobility and building thickness in the torso and serratus anterior.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet planted firmly on the floor for stability.
- Grasp the EZ bar on the inner curves with a shoulder-width, overhand grip.
- Extend your arms directly above your chest, keeping a very slight bend in the elbows to protect the joints.
How to do it
- Inhale deeply as you slowly lower the bar in a wide arc behind your head until you feel a full stretch in your lats and chest.
- Maintain a consistent, slight elbow bend throughout the entire range of motion; do not allow the elbows to flex or extend further.
- Exhale as you pull the bar back to the starting position over your chest, focusing on driving the movement with your armpits.
- Follow a controlled tempo, taking 3 seconds to lower the bar and 1-2 seconds to return to the start.
Form checklist
- Keep your lower back pressed against the bench to avoid excessive arching.
- Ensure your elbows remain fixed at a slight angle; do not turn this into a tricep extension.
- Stop the bar when it is directly over your chest to maintain constant tension on the target muscles.
- Keep your head and neck neutral and supported by the bench.
Pro tips
- Imagine you are trying to 'close your armpits' to initiate the pull from the bottom position to maximize lat engagement.
- Focus on the mind-muscle connection with the serratus anterior and lats during the deepest part of the stretch.
Make it harder
- Perform the exercise lying perpendicular across the bench in a bridge position to increase core demand and allow for a greater range of motion.
- Add a 2-second pause at the bottom of the movement to maximize time under tension in the fully stretched position.
Frequently asked
- What muscles does the ez bar lying straight arms pullover work?
- The ez bar lying straight arms pullover primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the ez bar lying straight arms pullover?
- The ez bar lying straight arms pullover uses ez barbell.
- Is the ez bar lying straight arms pullover good for beginners?
- The ez bar lying straight arms pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.