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EZ Bar PJR Pullover
An EZ bar pullover variation that emphasizes triceps long head through elbow flexion and extension, also targeting lats and chest for upper body hypertrophy and strength; uses external shoulder rotation for deeper stretch.
About Exercise
Equipment
EZ Bar, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Lats
Secondary Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head
Lats
8/10Teres Major
Chest
6/10Mid Chest
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with knees bent and feet flat. Grip the EZ bar overhand, hands on the curves slightly narrower than shoulder-width, arms extended over your chest.
- Externally rotate shoulders slightly and lower the EZ bar behind your head in an arc.
- Bend elbows to about 90 degrees as the bar descends, feeling a stretch in triceps.
- Extend elbows to pull the bar back over your chest, keeping the arc path.
- Squeeze triceps at the top with arms extended.
- Maintain core engagement to avoid lower back arching.
- Repeat for reps with controlled motion.
Coaching Tips
Form Cues
- Bend elbows actively
- Rotate shoulders externally
- Keep core tight
- Control the arc path
- Squeeze triceps at top
Breathing
Inhale as you lower the bar and exhale as you extend your elbows to pull it back up; brace core throughout.
Tempo
3-1-1
Range of Motion
Start with arms extended over chest; lower until elbows are at 90 degrees and bar is slightly below head level without shoulder discomfort; return to full extension over chest.
Safety
Safety Notes
- Warm up shoulders and elbows first
- Use light weight to maintain form
- Avoid if acute shoulder or elbow pain exists
- Do not hyperextend spine
- Reduce range if mobility limited
Spotting
Spotting not typically needed; use a partner to assist unracking or if using heavy weight to prevent dropping bar on face.
Common Mistakes
- Using momentum instead of control
- Excessive lower back arch
- Locking elbows at top
- Lowering too far causing shoulder strain
- Gripping too wide or narrow
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Lower back injuries
Flexibility Needed
- Adequate shoulder flexion and external rotation
- Wrist flexibility for EZ bar grip
Build Up First
- Familiarity with basic pullover
- Core stability control
- Shoulder warm-up routine
Also known as
PJR Pullover, EZ Bar Triceps Pullover, Paul Carter Pullover
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