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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bent-arm Barbell Pullover

Bent-arm Barbell Pullover
Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Chest, Lats, Shoulders, Triceps

How to perform Bent-arm Barbell Pullover
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    EZ Bar Lying Bent Arms PulloverPlay demonstration

    1. EZ Bar Lying Bent Arms Pullover

    99% match
    • Lats
    • Ez-barbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
    • Barbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  3. Barbell Decline Wide-grip PulloverPlay demonstration

    3. Barbell Decline Wide-grip Pullover

    93% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your head lower than your hips and your feet secured.
    2. Hold a barbell with a wide grip and extend your arms straight above your chest.
    3. Lower the barbell behind your head in a controlled manner, keeping your arms straight.
    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
  4. Barbell PulloverPlay demonstration

    4. Barbell Pullover

    84% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation

    It still works the lats, through a different movement.

    How to perform this exercise
    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
    • Cable
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  6. Rope Straight-arm Pulldown

    6. Rope Straight-arm Pulldown

    78% match
    • Lats
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
    2. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
    3. Pause at the bottom of the motion, squeezing your lats.
    4. Return to the starting position without allowing the weight to fully rest on the stack.

    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: standing, not lying on your back
  7. Straight-arm Pulldown

    7. Straight-arm Pulldown

    77% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
    2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
    3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
    4. While keeping the arms straight, go back to the starting position while breathing in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

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

    8. Lever Pullover

    76% match
    • Lats
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat and handles of the leverage machine to a comfortable position.
    2. Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
    3. Keep your arms slightly bent and your core engaged.
    4. Slowly pull the handles towards your chest, squeezing your lats.
    5. Pause for a moment at the peak contraction, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: a machine, not free weights
    • Body position: seated, not lying on your back
  9. Cable Straight Arm Pulldown (With Rope)Play demonstration

    9. Cable Straight Arm Pulldown (With Rope)

    72% match
    • Lats
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a rope to the cable machine at the highest setting.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope with both hands, palms facing down.
    4. Extend your arms fully in front of you, keeping your elbows slightly bent.
    5. Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
    6. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
    7. 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: standing, not lying on your back
  10. Weighted Pull-upPlay demonstration

    10. Weighted Pull-up

    72% match
    • Lats
    • Weighted
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 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: hanging, not lying on your back
    • Balance: harder to stay steady on than 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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