Bent-arm barbell pull-over Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-28e-bent-arm-barbell-pull-over-m1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-28e-bent-arm-barbell-pull-over-m2-16x9.jpg)
Bent-arm barbell pull-over Instructions
![Bent-arm barbell pull-over muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-3.gif)
- Lie on a flat bench with a barbell using a shoulder grip width.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Variations:
- You can perform this exercise using a dumbbell or an E-Z bar instead of dumbbells.