Bent Arms Pullover - Lying (EZ Bar)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie on a flat bench with your upper back and shoulders supported.
   • Hold an EZ bar with both hands, using a grip that is comfortable for you, and extend your arms straight above your chest.
2. Step 2Position Your Arms
   • Bend your elbows slightly and keep them in a fixed position throughout the exercise.
   • Your hands should be positioned close together on the EZ bar, maintaining a neutral grip.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body and prevent arching of your lower back.
   • Keep your feet flat on the ground and your body pressed against the bench.
4. Step 4Lower the Bar
   • Slowly lower the EZ bar behind your head in a controlled manner, keeping your elbows bent.
   • Lower the bar until you feel a stretch in your chest and lats, but do not go too far to avoid strain.
5. Step 5Lift the Bar
   • Reverse the motion by bringing the EZ bar back to the starting position above your chest.
   • Focus on using your lats and chest to lift the bar, maintaining the bend in your elbows.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring that your form remains consistent throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the EZ bar to your chest and then to the floor.
   • Sit up slowly and ensure you are stable before standing up.