Bent-Arm Barbell Pullover

What it is

This barbell movement targets your back, specifically your latissimus dorsi. You will lie on a flat bench, arcing the weight behind your head to stretch and then pull it forward. It also effectively engages your chest and triceps as secondary muscles. This is an intermediate-level exercise focusing on a pulling force.

Technique tips

• Maintain a slight, consistent bend in your arms.
• Lower the barbell slowly, feeling a stretch in your chest.
• Breathe in as you extend the weight behind your head.
• Exhale as you pull the barbell back to the starting position.
• Keep your core engaged to avoid arching your lower back.
• Control the movement; do not let momentum do the work.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.