10 Best Bent-arm Barbell Pullover Alternatives for Lats Development

The Bent-arm Barbell Pullover is done lying on your back with a barbell. Ranked closest by our scoring: the EZ Bar Lying Bent Arms Pullover, the Barbell Decline Bent Arm Pullover and the Barbell Decline Wide-grip Pullover.

Bent-arm Barbell Pullover

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bent-arm Barbell Pullover

The steps for the Bent-arm Barbell Pullover itself, so you can judge how close each substitute below really is.

Lats, with chest, lats, shoulders, triceps · Barbell · Intermediate · Isolation

  1. Lie on a flat bench with a barbell using a shoulder grip width.
  2. Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
  3. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  4. At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  5. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

The 10 Best Bent-arm Barbell Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Bent-arm Barbell Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. EZ Bar Lying Bent Arms PulloverPlay demonstration

    1. EZ Bar Lying Bent Arms Pullover

    99% match

    Lats · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the lats.

    • Ez-barbell
    How to perform it
    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
    3. Extend your arms straight above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
    5. Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: free weights, the same as the Bent-arm Barbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Barbell Pullover
  2. Barbell Decline Bent Arm PulloverPlay demonstration

    2. Barbell Decline Bent Arm Pullover

    95% match

    Lats · Intermediate · Isolation

    Pick this when you want an easier version that still works the lats.

    • Barbell
    How to perform it
    1. Lie down on a decline bench with your head lower than your hips and your feet secured.
    2. Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
    3. Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
    4. Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: free weights, the same as the Bent-arm Barbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Barbell Pullover
  4. Barbell PulloverPlay demonstration

    4. Barbell Pullover

    84% match

    Lats · Intermediate · Isolation

    It still works the lats, through a different movement.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
    3. Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats.
    4. Pause for a moment, then raise the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: free weights, the same as the Bent-arm Barbell Pullover
    • Body position: lying on your back, the same as the Bent-arm Barbell Pullover
  5. Cable Lying Extension Pullover (With Rope Attachment)Play demonstration

    5. Cable Lying Extension Pullover (With Rope Attachment)

    81% match

    Lats · Intermediate · Isolation

    A good swap when you have a cable machine to work with, and it still works the lats.

    • Cable
    How to perform it
    1. Attach a rope to a cable machine and set the pulley at the highest position.
    2. Lie down on a bench with your head towards the cable machine.
    3. Hold the rope with both hands and extend your arms straight up above your chest.
    4. Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
    5. Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: a cable, not free weights
    • Body position: lying on your back, the same as the Bent-arm Barbell Pullover

How to Choose the Right Bent-arm Barbell Pullover Substitute

Pick a substitute based on equipment, mobility, and desired training effect. If you want the same length-tension on the lats, choose a pullover variation that permits a long lever and controlled eccentric (cue a slow 3–4 second descent). If you lack thoracic extension, favor vertical pulls like the lat pulldown that allow scapular depression. For maximal isolation, use cables or machines to keep consistent tension and cue scapular retraction throughout the set. Prioritize options where you can maintain a packed shoulder, slight elbow bend, and full lat engagement without compensatory shoulder elevation.

Bent-arm Barbell Pullover FAQ

What muscles does Bent-arm Barbell Pullover work?

The exercise primarily targets the latissimus dorsi through humeral extension and adduction while secondarily loading the chest and serratus anterior. Maintain scapular depression and a slight elbow bend to maximize lat activation and reduce triceps or anterior deltoid takeover.

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