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Bent-Arm Barbell Pullover

IntermediateStrengthTier T3

Lie on a flat bench holding a barbell above the chest on bent arms. Sweep the bar in an arc behind the head, then bring it back.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, bench

Gym

  • barbell + weight bench (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie supine on the flat bench holding the barbell above the chest with a shoulder-width grip.
  • Set a fixed bend in the elbows before the arc begins.
  1. He lies supine on the flat bench holding the barbell above his chest with a shoulder-width grip, elbows bent at a fixed angle.

    Step 1 of 5

    Hold the bar above the chest with the elbows bent at a fixed angle.

  2. He sweeps the barbell in an arc back over his head, elbows holding their fixed bend, the bar travelling toward the floor behind him.

    Step 2 of 5

    Lower the bar in an arc back behind the head while the elbow bend stays locked.

  3. He holds the barbell at the deepest point behind his head, elbows still bent, lats and chest opened at the stretch.

    Step 3 of 5

    Let the bar reach the deep stretch behind the head.

  4. He pulls the barbell back along the same arc over his head to the start above his chest, elbows still bent at the same angle.

    Step 4 of 5

    Pull the bar back along the same arc to above the chest.

  5. He lies supine on the flat bench holding the barbell above his chest with a shoulder-width grip, elbows bent at a fixed angle.

    Step 5 of 5

    Hold the bar above the chest with the elbows bent at a fixed angle.

Safety Information

Keep the elbow bend locked in place for the whole arc. Use a light bar until the arc path is reliable over the face. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.