Ez Bar Lying Bent Arms Pullover
Learn how to do the Ez Bar Lying Bent Arms Pullover with proper form and technique. This ez barbell exercise primarily targets your Lats, with secondary emphasis on Triceps, Chest.
How to Do the Ez Bar Lying Bent Arms Pullover
Follow these steps to perform the Ez Bar Lying Bent Arms Pullover with correct form:
- 1Lie flat on a bench with your head at one end and your feet on the floor.
- 2Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
- 3Extend your arms straight above your chest, keeping a slight bend in your elbows.
- 4Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
- 5Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
- 6Repeat for the desired number of repetitions.
Ez Bar Lying Bent Arms Pullover Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- ez barbell
- Body Part
- back
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Ez Bar Lying Bent Arms Pullover?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Ez Bar Lying Bent Arms Pullover work?
The Ez Bar Lying Bent Arms Pullover primarily targets your Lats. Secondary muscles worked include Triceps, Chest. This makes it an effective exercise for developing your back.
What equipment do I need for the Ez Bar Lying Bent Arms Pullover?
The Ez Bar Lying Bent Arms Pullover requires ez barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Ez Bar Lying Bent Arms Pullover with proper form?
Start by Lie flat on a bench with your head at one end and your feet on the floor. Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart. Extend your arms straight above your chest, keeping a slight bend in your elbows. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Ez Bar Lying Bent Arms Pullover?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Ez Bar Lying Bent Arms Pullover?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Ez Bar Lying Bent Arms Pullover best for?
The Ez Bar Lying Bent Arms Pullover fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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