Bent-Arm Barbell Pullover

This variation of the pullover uses a bent-arm position to shift the emphasis slightly toward strength and control. It is especially useful for lifters looking to build a stronger upper back and chest with reduced shoulder strain.

Instructions

1. Lie flat on a bench and grip a barbell with hands slightly wider than shoulder width.
2. Start with the bar held above your chest and your elbows slightly bent.
3. Lower the bar in a slow arc behind your head until you feel a stretch in your chest and lats.
4. Keep your arms bent throughout the movement.
5. Reverse the arc to return the barbell to the starting position.