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Bent Arm Barbell Pullover Strength Standards for Men and Women

Discover how your Bent Arm Barbell Pullover performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Bent Arm Barbell Pullover Strength Level

Calculate Your Bent Arm Barbell Pullover Strength

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Bent Arm Barbell Pullover Weight Standards

Compare your Bent Arm Barbell Pullover performance to these weight standards and see where you stand.

LevelWeight
Beginner18 lbs
Novice34 lbs
Intermediate57 lbs
Advanced85 lbs
Elite118 lbs

Bent Arm Barbell Pullover Bodyweight Ratio Standards

See how your Bent Arm Barbell Pullover strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.50
Elite0.65
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.20
Advanced0.30
Elite0.45

Bent Arm Barbell Pullover Standards by Bodyweight

Find the Bent Arm Barbell Pullover strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs9 lbs20 lbs36 lbs58 lbs84 lbs
120 lbs11 lbs22 lbs40 lbs63 lbs90 lbs
130 lbs13 lbs25 lbs43 lbs67 lbs95 lbs
140 lbs14 lbs27 lbs47 lbs71 lbs100 lbs
150 lbs16 lbs30 lbs50 lbs75 lbs105 lbs
160 lbs18 lbs32 lbs53 lbs79 lbs110 lbs
170 lbs19 lbs35 lbs56 lbs83 lbs114 lbs
180 lbs21 lbs37 lbs59 lbs87 lbs118 lbs
190 lbs23 lbs39 lbs62 lbs90 lbs122 lbs
200 lbs24 lbs41 lbs65 lbs94 lbs126 lbs
210 lbs26 lbs43 lbs67 lbs97 lbs130 lbs
220 lbs27 lbs45 lbs70 lbs100 lbs134 lbs
230 lbs29 lbs48 lbs73 lbs103 lbs137 lbs
240 lbs30 lbs50 lbs75 lbs106 lbs141 lbs
250 lbs32 lbs52 lbs77 lbs109 lbs144 lbs
260 lbs33 lbs53 lbs80 lbs112 lbs147 lbs
270 lbs35 lbs55 lbs82 lbs115 lbs151 lbs
280 lbs36 lbs57 lbs84 lbs117 lbs154 lbs
290 lbs38 lbs59 lbs87 lbs120 lbs157 lbs
300 lbs39 lbs61 lbs89 lbs122 lbs160 lbs
310 lbs41 lbs62 lbs91 lbs125 lbs162 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs9 lbs16 lbs26 lbs39 lbs54 lbs
100 lbs10 lbs17 lbs28 lbs41 lbs57 lbs
110 lbs11 lbs18 lbs29 lbs43 lbs59 lbs
120 lbs11 lbs19 lbs31 lbs45 lbs61 lbs
130 lbs12 lbs21 lbs32 lbs47 lbs63 lbs
140 lbs13 lbs22 lbs33 lbs48 lbs65 lbs
150 lbs14 lbs23 lbs35 lbs50 lbs67 lbs
160 lbs14 lbs24 lbs36 lbs51 lbs69 lbs
170 lbs15 lbs24 lbs37 lbs53 lbs70 lbs
180 lbs16 lbs25 lbs38 lbs54 lbs72 lbs
190 lbs16 lbs26 lbs39 lbs55 lbs73 lbs
200 lbs17 lbs27 lbs40 lbs57 lbs75 lbs
210 lbs18 lbs28 lbs41 lbs58 lbs76 lbs
220 lbs18 lbs29 lbs42 lbs59 lbs77 lbs
230 lbs19 lbs29 lbs43 lbs60 lbs79 lbs
240 lbs19 lbs30 lbs44 lbs61 lbs80 lbs
250 lbs20 lbs31 lbs45 lbs62 lbs81 lbs
260 lbs20 lbs31 lbs46 lbs63 lbs82 lbs

Bent Arm Barbell Pullover Standards by Age

Discover how Bent Arm Barbell Pullover strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs29 lbs49 lbs73 lbs101 lbs
2018 lbs33 lbs55 lbs83 lbs115 lbs
2518 lbs34 lbs57 lbs85 lbs118 lbs
3018 lbs34 lbs57 lbs85 lbs118 lbs
3518 lbs34 lbs57 lbs85 lbs118 lbs
4018 lbs34 lbs57 lbs85 lbs118 lbs
4518 lbs32 lbs54 lbs81 lbs112 lbs
5017 lbs31 lbs51 lbs76 lbs105 lbs
5516 lbs29 lbs47 lbs71 lbs98 lbs
6015 lbs26 lbs43 lbs65 lbs89 lbs
6513 lbs24 lbs39 lbs59 lbs81 lbs
7012 lbs22 lbs36 lbs53 lbs73 lbs
7511 lbs20 lbs32 lbs48 lbs66 lbs
8010 lbs18 lbs29 lbs43 lbs59 lbs
8510 lbs17 lbs26 lbs39 lbs53 lbs
909 lbs15 lbs24 lbs35 lbs48 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs19 lbs29 lbs42 lbs57 lbs
2012 lbs21 lbs33 lbs48 lbs65 lbs
2513 lbs21 lbs34 lbs49 lbs66 lbs
3013 lbs21 lbs34 lbs49 lbs66 lbs
3513 lbs21 lbs34 lbs49 lbs66 lbs
4013 lbs21 lbs34 lbs49 lbs66 lbs
4512 lbs21 lbs32 lbs47 lbs63 lbs
5012 lbs19 lbs30 lbs44 lbs59 lbs
5511 lbs18 lbs28 lbs41 lbs55 lbs
6010 lbs17 lbs26 lbs38 lbs51 lbs
6510 lbs16 lbs24 lbs34 lbs46 lbs
709 lbs14 lbs22 lbs31 lbs42 lbs
758 lbs13 lbs20 lbs28 lbs38 lbs
808 lbs12 lbs18 lbs25 lbs34 lbs
857 lbs11 lbs16 lbs23 lbs31 lbs
907 lbs10 lbs15 lbs21 lbs28 lbs

Bent Arm Barbell Pullover Overview

The Bent Arm Barbell Pullover is an effective upper body exercise that targets the chest, lats, and triceps by pulling a barbell over your head and down to your chest while lying on a bench.

Muscles Worked

Equipment Needed

Barbell, Bench

How To Perform the Bent Arm Barbell Pullover

  1. Lie flat on a bench with your feet firmly on the ground.
  2. Hold a barbell with an overhand grip, arms bent, and position it above your chest.
  3. Slowly lower the barbell back and over your head while maintaining a slight bend in your elbows.
  4. Lower the barbell until you feel a stretch in your chest and lats.
  5. Engage your chest and lats to pull the barbell back to the starting position above your chest.
  6. Repeat for the desired number of repetitions.
  7. Inhale as you lower the barbell and exhale as you lift it back to the starting position.

Want to perfect your form? Check out our detailed guide on Bent Arm Barbell Pullover for proper technique and tips.

Pro Tips for Bent Arm Barbell Pullover

  • Keep a slight bend in your elbows throughout the movement to protect your joints.
  • Avoid arching your back excessively; keep your core engaged.
  • Perform the movement slowly and under control to maximize muscle engagement.
  • Use a weight that allows you to maintain proper form throughout the exercise.

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