Exercise guide · Intermediate · Compound

Weak EZ Bar Lying Bent Arms Pullover: How to Do It & Muscles Worked

The EZ bar lying bent arms pullover is a strength exercise targeting the lats, with secondary emphasis on the triceps and chest. It involves lying on a bench and moving the EZ barbell in an arc over and behind the head, requiring control and stability.

Primary muscles
Lats
Secondary muscles
Chest , Triceps
Equipment
Ez Barbell
Level · type
Intermediate · Compound
Demonstration of the weak ez bar lying bent arms pullover
Front view: muscles worked by the weak ez bar lying bent arms pullover. Primary: lats. Secondary: chest and triceps.
Back view: muscles worked by the weak ez bar lying bent arms pullover. Primary: lats. Secondary: chest and triceps.
Primary Secondary

How to do the weak ez bar lying bent arms pullover

  1. Step 1: Lie flat on a bench with your head at one end and your feet on the floor.
  2. Step 2: Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
  3. Step 3: Extend your arms straight above your chest, keeping a slight bend in your elbows.
  4. Step 4: Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
  5. Step 5: Pause for a moment, then return the barbell to the starting position by reversing the arc motion. Perform with weak intensity.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the weak ez bar lying bent arms pullover by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Weak EZ Bar Lying Bent Arms Pullover alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.