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Bent Arm Barbell Pullover Strength Standards

Quick Answer Bent Arm Barbell Pullover

A 180 lb male with an Intermediate-level Bent Arm Barbell Pullover of 56 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 84 lbs (0.47x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Bent Arm Barbell Pullover demonstration
Competition-Verified

How strong is your Bent Arm Barbell Pullover? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Barbell, Bench
Data Points 71 rows
Difficulty Intermediate
Type Isolation

How Strong Is Your Bent Arm Barbell Pullover?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Bent Arm Barbell Pullover?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 6 17 33 55 81
120 8 19 37 60 87
130 10 22 40 64 92
140 11 24 44 68 97
150 13 27 47 72 102
160 15 29 50 76 107
170 16 32 53 80 111
180 18 34 56 84 115
190 20 36 59 87 119
200 21 38 62 91 123
210 23 40 64 94 127
220 24 42 67 97 131
230 26 45 70 100 134
240 27 47 72 103 138
250 29 49 74 106 141
260 30 50 77 109 144
270 32 52 79 112 148
280 33 54 81 114 151
290 35 56 84 117 154
300 36 58 86 119 157
310 38 59 88 122 159

How Does Age Affect Bent Arm Barbell Pullover Strength?

How Bent Arm Barbell Pullover standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 13 26 46 70 98
20 15 30 52 80 112
25 15 31 54 82 115
30 15 31 54 82 115
35 15 31 54 82 115
40 15 31 54 82 115
45 15 29 51 78 109
50 14 28 48 73 102
55 13 26 44 68 95
60 12 23 40 62 86
65 10 21 36 56 78
70 9 19 33 50 70
75 8 17 29 45 63
80 7 15 26 40 56
85 7 14 23 36 50
90 6 12 21 32 45

What Do Bent Arm Barbell Pullover Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Bent Arm Barbell Pullover, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Bent Arm Barbell Pullover with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Bent Arm Barbell Pullover is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Bent Arm Barbell Pullover through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Bent Arm Barbell Pullover strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Bent Arm Barbell Pullover

Tier-specific training recommendations to move your Bent Arm Barbell Pullover to the next level.

Beginner → Novice Building Your Foundation
  • Train the Bent Arm Barbell Pullover 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Bent Arm Barbell Pullover.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Bent Arm Barbell Pullover plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Bent Arm Barbell Pullover strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Bent Arm Barbell Pullover guide on FitnessVolt →

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.

Where Do These Bent Arm Barbell Pullover Standards Come From?

These Bent Arm Barbell Pullover standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Bent Arm Barbell Pullover Good for Your Weight?

Strength standards help you objectively measure your Bent Arm Barbell Pullover performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Bent Arm Barbell Pullover 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Bent Arm Barbell Pullover depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Bent Arm Barbell Pullover within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE