Bent Arm EZ-Bar Pullover
In SetGrip: EZ-Bar Pullover (Bent Arm)
An EZ bar's angled grips let the wrists sit at a slight tilt rather than fully pronated, which most lifters find more comfortable through the deep position behind the head. Beyond the handle, it trains the same bent-arm lat pullover as the straight-bar version, so choose between them by wrist comfort.
How to do the Bent Arm EZ-Bar Pullover
- Lie flat on a bench with your head at one end and your feet on the floor.
- Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
- Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
- Repeat for the desired number of repetitions.
Tip: Breathe in deeply as you lower and let the ribcage expand before pulling back over.
Muscles worked
Primary
Lats · Back
The lats pull the arms from overhead back toward the body and get a long stretch at the bottom, especially on bent arm and decline variations.
Common mistakes
- Elbows bending as you lower — set the elbow angle at the start and keep it fixed, otherwise the triceps take over.
- Arching to get lower — let the shoulders open and the ribs stay down; the stretch should come from the lats and chest, not the spine.
- Pulling too far over — stop when the arms are vertical over the chest, since past that the tension is gone.
- Rushing the stretch — lower slowly over three seconds and pause at the bottom before pulling back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pullovers go late in a chest or back session as an isolation movement. Superset them with dumbbell flies on the same bench or with a straight arm pulldown.
Variations and alternatives
Similar exercises
Without ez bar
Easier and harder
Frequently asked questions
What muscles does the Bent Arm EZ-Bar Pullover work?
The Bent Arm EZ-Bar Pullover primarily works the lats. It also involves the triceps and pectorals, which assist the movement and stabilise the joints.
Is the Bent Arm EZ-Bar Pullover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bent Arm EZ-Bar Pullover with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Bent Arm EZ-Bar Pullover?
If you cannot do the Bent Arm EZ-Bar Pullover, try the Bent Arm Barbell Pullover, the Decline Bent Arm Barbell Pullover or the Barbell Pullover. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bent Arm EZ-Bar Pullover, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Bent Arm EZ-Bar Pullover in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.