Bent-Arm EZ-Bar Pullover

Muscles worked by the Bent-Arm EZ-Bar Pullover

Primary

LatsLatissimus DorsiChestPectoralis Major

Secondary

Rear DeltsPosterior DeltoidSerratusSerratus AnteriorTricepsTriceps Brachii

Also called: lats, lat, latissimus dorsi, latissimus, back wings, pec.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the Bent-Arm EZ-Bar Pullover

1. Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends.
2. Start with the bar above your chest, elbows bent to roughly 90 degrees.
3. Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs.
4. Pull the bar back over the chest along the same arc, without straightening the elbows.
5. Repeat for the recommended number of repetitions.

Form tips

• The elbow angle stays fixed — only the shoulder moves.
• Lighter load than a straight-arm pullover: range is longer and leverage is weaker.
• If the lower back arches, plant the feet more firmly and brace the abs.

At a glance

Bent-Arm EZ-Bar Pullover in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Pullover
• Bent Arm Barbell Pullover
• Dumbbell Pullover
• EZ Bar Pullover
• Floor Kettlebell Pullover
• Kettlebell Pullover
• Plate Pullover
• Straight-Arm Pulldown

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bent-arm-ez-bar-pullover",
  "name_en": "Bent-Arm EZ-Bar Pullover",
  "name_de": "SZ-Stangen-Pullover mit gebeugten Armen",
  "name_es": "Pullover con Barra Z y Brazos Flexionados",
  "description_en": "A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch.",
  "description_de": "Ein Pullover mit gebeugten Armen auf einer flachen Bank mit SZ-Stange – handgelenkschonender als die gerade Langhantelversion bei gleicher tiefer Dehnung von Latissimus und Brust.",
  "description_es": "Un pullover con brazos flexionados en un banco plano usando una barra Z, más amigable para las muñecas que la versión con barra recta, manteniendo el estiramiento profundo del dorsal y el pectoral.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "ez_bar",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "posterior_deltoid",
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "requires_bench"
  ],
  "variation_group": "pullover",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends.",
    "Start with the bar above your chest, elbows bent to roughly 90 degrees.",
    "Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs.",
    "Pull the bar back over the chest along the same arc, without straightening the elbows.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Lege dich auf eine flache Bank und halte die SZ-Stange mit engem Obergriff an den inneren Biegungen.",
    "Starte mit der Stange über der Brust, Ellbogen auf etwa 90 Grad gebeugt.",
    "Halte den Ellbogenwinkel fest und senke die Stange in einem Bogen über den Kopf, bis eine tiefe Dehnung in Latissimus und Brust spürbar ist.",
    "Ziehe die Stange auf dem gleichen Bogen zurück über die Brust, ohne die Ellbogen zu strecken.",
    "Wiederhole die empfohlene Anzahl von Wiederholungen."
  ],
  "instructions_es": [
    "Acuéstate en un banco plano sosteniendo una barra Z con un agarre prono estrecho en las curvas internas.",
    "Comienza con la barra sobre el pecho, codos flexionados a aproximadamente 90 grados.",
    "Mantén el ángulo de los codos fijo y baja la barra en un arco sobre la cabeza hasta sentir un estiramiento profundo en el dorsal y el pectoral.",
    "Tira de la barra de vuelta sobre el pecho por el mismo arco, sin extender los codos.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The elbow angle stays fixed — only the shoulder moves.",
    "Lighter load than a straight-arm pullover: range is longer and leverage is weaker.",
    "If the lower back arches, plant the feet more firmly and brace the abs."
  ],
  "tips_de": [
    "Der Ellbogenwinkel bleibt fest – nur die Schulter bewegt sich.",
    "Weniger Gewicht als beim Geradearm-Pullover: der Bewegungsradius ist länger und der Hebel schwächer.",
    "Falls der untere Rücken wölbt, stelle die Füße fester auf und spanne den Bauch an."
  ],
  "tips_es": [
    "El ángulo de los codos permanece fijo: solo se mueve el hombro.",
    "Carga menor que en un pullover con brazos extendidos: el rango es mayor y el brazo de palanca es menor.",
    "Si la zona lumbar se arquea, planta los pies con más firmeza y aprieta el abdomen."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/bent-arm-ez-bar-pullover-start.webp",
      "peak": "images/flat/bent-arm-ez-bar-pullover-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bent-arm-ez-bar-pullover");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.