10 EZ Bar Lying Bent Arms Pullover Alternatives for Limited Gear

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

EZ Bar Lying Bent Arms PulloverWatch the EZ Bar Lying Bent Arms Pullover

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

How to Do the EZ Bar Lying Bent Arms Pullover

The steps for the EZ Bar Lying Bent Arms Pullover itself, so you can judge how close each substitute below really is.

Lats, with triceps, chest · Ez-barbell · Intermediate · Isolation

  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.

The 10 Best EZ Bar Lying Bent Arms Pullover Alternatives

10 substitutes, ranked by how closely each one matches the EZ Bar Lying Bent Arms 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. Bent-arm Barbell Pullover

    1. Bent-arm Barbell Pullover

    99% match

    Lats · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: lats, the same as the EZ Bar Lying Bent Arms Pullover
    • Equipment: free weights, the same as the EZ Bar Lying Bent Arms Pullover
    • Body position: lying on your back, the same as the EZ Bar Lying Bent Arms 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 EZ Bar Lying Bent Arms Pullover
    • Equipment: a cable, not free weights
    • Body position: lying on your back, the same as the EZ Bar Lying Bent Arms Pullover

EZ Bar Lying Bent Arms Pullover FAQ

What muscles does EZ Bar Lying Bent Arms Pullover work?

The primary mover is the latissimus dorsi, with secondary contribution from the teres major, serratus anterior and the long head of the triceps. Cue execution by maintaining a slight elbow bend and initiating the return with scapular depression and lat contraction to maximize posterior shoulder and ribcage tension.

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