Bent-Arm Pullover

Part chest, part back, all power! The Barbell Pullover is a unique upper-body move that works your chest, lats, and triceps in one smooth motion. Lie on a bench, lower the barbell in an arc behind your head with bent elbows, then pull it back over your chest like you're swinging a treasure out of a cave.

Instructions

1. Lie on your back on a bench with a barbell held with both hands above your chest, elbows bent.
2. Slowly lower the barbell over and behind your head, maintaining the bend in your elbows.
3. Pause briefly before returning the barbell to the starting position.
4. Repeat for the desired number of reps.

Benefits

• Enhances chest, shoulder, and tricep strength.
• Improves upper body flexibility.
• Engages the stabilizing muscles of the core.

Key Points

• Keep elbows slightly bent throughout the movement.
• Engage your core to stabilize your body.
• Control the motion; avoid using momentum.

Common Mistakes

• Overextending the arms, causing shoulder strain.
• Using too much weight, leading to poor form.
• Allowing the lower back to arch excessively.