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EZ-Bar Pullover
EZ-bar pullover lying on a bench that targets lats and chest to build upper body strength and hypertrophy; improves shoulder mobility with controlled arc motion.
About Exercise
Equipment
EZ Bar, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Chest
Secondary Muscles
Shoulders, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Chest
8/10Lower Chest
Triceps
6/10Long Head
Shoulders
5/10Anterior Delts
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with feet planted. Grip EZ-bar shoulder-width overhand and position it extended above chest with slight elbow bend.
- Inhale and lower bar in arc behind head until stretch felt in lats and chest.
- Keep elbows slightly bent throughout descent.
- Exhale and pull bar back over chest using lats and chest.
- Maintain core tight to avoid back arch.
- Return to start without locking elbows.
Coaching Tips
Form Cues
- Slight elbow bend
- Core braced
- Controlled arc motion
- Initiate with lats
Breathing
Inhale during lowering phase; exhale as you pull the bar back up. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower until bar is level with ears or biceps aligned with torso; pull back until arms extended over chest.
Safety
Safety Notes
- Avoid heavy weights if shoulder mobility limited
- Keep back flat on bench
- Start with light weight to master form
- Do not hyperextend elbows
Spotting
Spotter not typically required; use safeties or light weight if needed for beginners.
Common Mistakes
- Excessive lower back arch
- Locking elbows
- Jerking the weight
- Lowering too far causing shoulder strain
When to Avoid
- Shoulder impingement
- Wrist or elbow injuries
Flexibility Needed
- Adequate shoulder flexion and extension
Build Up First
- Basic upper body pressing and pulling form
Also known as
EZ Bar Pullover, Bent-Arm EZ-Bar Pullover
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