EZ-Bar Lying Bent Arms Pullover
Back · EZ-Bar · Beginner
How to do it
- 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.
- Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
- Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Triceps, Chest
Is your EZ-Bar Lying Bent Arms Pullover good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 13 kg |
| Novice | 20 kg |
| Intermediate | 27 kg |
| Advanced | 36 kg |
| Expert | 45 kg |
| Veteran | 57 kg |
| Elite | 69 kg |
| Master | 82 kg |
| Apex | 95 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for EZ-Bar Lying Bent Arms Pullover.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Chasing reps after your position changes. End the set when you can no longer repeat the movement with control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your lats.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
EZ-Bar Lying Bent Arms Pullover FAQ
What muscles does the EZ-Bar Lying Bent Arms Pullover work?
The primary target is lats. It also involves triceps, chest while you keep the movement controlled.
How many sets and reps should I do for the EZ-Bar Lying Bent Arms Pullover?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the EZ-Bar Lying Bent Arms Pullover strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
