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Bent Arm Barbell Pullover strength standards

What is a good Bent Arm Barbell Pullover?

For a 180 lb male, an Intermediate Bent Arm Barbell Pullover is about 56 lb (0.31x bodyweight). Advanced starts around 84 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 56 lb Intermediate at 180 lb
Next tier 84 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Bent Arm Barbell Pullover

A solid (Intermediate) Bent Arm Barbell Pullover for a 180 lb male is about 56 lb (0.31x bodyweight). Use the calculator below to convert your own Bent Arm Barbell Pullover into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 84 lb (0.47x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Bent Arm Barbell Pullover demonstration
Estimated Standards

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

Equipment Barbell, Bench
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Isolation

How Strong Is Your Bent Arm Barbell Pullover?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 56 lbs (0.31x bodyweight) on the Bent Arm Barbell Pullover ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Bent Arm Barbell Pullover entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

56 lb Typical 1RM (Intermediate)
0.31x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Bent Arm Barbell Pullover?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Bent Arm Barbell Pullover Good?

A quick read on what counts as a good Bent Arm Barbell Pullover at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Bent Arm Barbell Pullover is about 56 lb (0.31x bodyweight). Advanced lifters hit 84 lb (0.47x), and Elite is 115 lb (0.64x).

Women (140 lb): a good (Intermediate) Bent Arm Barbell Pullover is about 30 lb (0.21x bodyweight). Advanced lifters hit 45 lb (0.32x), and Elite is 62 lb (0.44x).

How Much Should You Be Able to Bent Arm Barbell Pullover?

Men: a 180 lb male should lift about 56 lb at an Intermediate level (a beginner target is around 18 lb).

Women: a 140 lb female should lift about 30 lb at an Intermediate level (a beginner target is around 10 lb).

By bodyweight (men): A 150 lb lifter lifts about 47 lb, and a 220 lb lifter lifts about 67 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 54 lb, while by age 50 the Intermediate standard is about 48 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Bent Arm Barbell Pullover Good for Your Weight?

Use this page to compare your Bent Arm Barbell Pullover against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Bent Arm Barbell Pullover depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Bent Arm Barbell Pullover after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.