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 Rear Pull-up, Bench Pull-ups and the Pull-up.

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
    Rear Pull-upPlay demonstration

    1. Rear Pull-up

    63% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  2. Bench Pull-upsPlay demonstration

    2. Bench Pull-ups

    62% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  3. Pull-upPlay demonstration

    3. Pull-up

    62% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  4. Pullups

    4. Pullups

    62% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  5. Rocky Pull-up PulldownPlay demonstration

    5. Rocky Pull-up Pulldown

    62% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  6. Shoulder Grip Pull-upPlay demonstration

    6. Shoulder Grip Pull-up

    62% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  7. L-pull-upPlay demonstration

    7. L-pull-up

    61% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang with your arms fully extended and your body straight.
    3. Engage your lats and biceps to 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  8. Wide Grip Pull-upPlay demonstration

    8. Wide Grip Pull-up

    60% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar until your chin is above the bar.
    4. Lower your body back down to the starting position with control.
    5. 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  9. Wide-grip Rear Pull-up

    9. Wide-grip Rear Pull-up

    60% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
    3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent-arm Barbell Pullover
  10. Reverse Grip Pull-upPlay demonstration

    10. Reverse Grip Pull-up

    59% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an underhand grip, hands 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, leading with your chest.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent-arm Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • 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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology