Bent-Arm EZ-Bar Pullover

A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch.

How to do it

1. Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends.
2. Start with the bar above your chest, elbows bent to roughly 90 degrees.
3. Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs.
4. Pull the bar back over the chest along the same arc, without straightening the elbows.
5. Repeat for the recommended number of repetitions.

Tips

• The elbow angle stays fixed — only the shoulder moves.
• Lighter load than a straight-arm pullover: range is longer and leverage is weaker.
• If the lower back arches, plant the feet more firmly and brace the abs.

Muscles

Primary: Lats, Chest

Secondary: Rear deltoid, Serratus, Triceps