Back · EZ Bar
EZ Barbell Lying Bent Arms Pullover
How to do the ez barbell lying bent arms pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie back on a flat bench holding an EZ bar over your chest with a narrow grip and a slight bend in your elbows. Keeping that elbow angle fixed, lower the bar back behind your head until you feel a stretch through your lats and chest, then pull it back over your chest.
- 1A deep stretch through your lats and chest as the bar travels behind your
- 2head
- 3The fixed elbow bend held steady the whole time
- 4Lats pulling the bar back over your chest
Common mistakes
- Flaring or straightening your elbows as you lower
- Arching your lower back off the bench to reach further
- Going so deep that your shoulders feel pinched
Muscles worked
The ez barbell lying bent arms pullover mainly works the lats, with the triceps, lower chest, and mid chest assisting.
- LatsPrimary
- TricepsSupport
- Lower ChestSupport
- Mid ChestSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the ez barbell lying bent arms pullover for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.