EZ Bar Pullover

Muscles worked by the EZ Bar Pullover

Primary

LatsLatissimus DorsiChestPectoralis Major

Secondary

SerratusSerratus 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 EZ Bar Pullover

1. Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip.
2. Extend the bar straight above your chest, keeping a slight bend in your elbows.
3. Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest.
4. Pull the bar back to the starting position using your lats and pectorals.
5. Maintain control throughout the movement, avoiding momentum.

Form tips

• Keep your core braced to prevent arching your lower back excessively.
• Focus on a deep stretch at the bottom of the movement.
• Use a spotter for heavier loads to ensure safety.
• Control the eccentric (lowering) phase for maximum muscle engagement.

At a glance

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
• Bent-Arm EZ-Bar Pullover
• Dumbbell 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": "ez-bar-pullover",
  "name_en": "EZ Bar Pullover",
  "name_de": "EZ-Stange Pullover",
  "name_es": "Pullover con Barra EZ",
  "description_en": "This compound exercise targets the lats and pectorals by extending the arms overhead with an EZ bar, promoting upper body strength and hypertrophy.",
  "description_de": "Diese Verbundübung zielt auf Latissimus und Brustmuskeln ab, indem du eine EZ-Stange über Kopf bewegst, um Kraft und Hypertrophie des Oberkörpers zu fördern.",
  "description_es": "Este ejercicio compuesto trabaja los dorsales y pectorales extendiendo los brazos por encima de la cabeza con una barra EZ, promoviendo la fuerza y la hipertrofia del tren superior.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "ez_bar",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "pull_day",
    "push_day",
    "requires_bench"
  ],
  "variation_group": "pullover",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip.",
    "Extend the bar straight above your chest, keeping a slight bend in your elbows.",
    "Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest.",
    "Pull the bar back to the starting position using your lats and pectorals.",
    "Maintain control throughout the movement, avoiding momentum."
  ],
  "instructions_de": [
    "Lege dich rücklings auf eine Flachbank, den Kopf leicht über das Ende hinaus, und halte eine EZ-Stange im Obergriff.",
    "Strecke die Stange mit leicht gebeugten Ellbogen direkt über deine Brust.",
    "Senke die Stange langsam in einem Bogen hinter deinen Kopf, spüre die Dehnung in Latissimus und Brust.",
    "Ziehe die Stange mit Latissimus und Brustmuskeln zurück in die Ausgangsposition.",
    "Behalte während der gesamten Bewegung die Kontrolle und vermeide Schwung."
  ],
  "instructions_es": [
    "Acuéstate boca arriba en un banco plano con la cabeza ligeramente fuera del extremo, sosteniendo una barra EZ con agarre pronado.",
    "Extiende la barra directamente sobre tu pecho, manteniendo una ligera flexión en los codos.",
    "Baja lentamente la barra en un arco detrás de tu cabeza, sintiendo un estiramiento en tus dorsales y pecho.",
    "Jala la barra de regreso a la posición inicial usando tus dorsales y pectorales.",
    "Mantén el control durante todo el movimiento, evitando el impulso."
  ],
  "tips_en": [
    "Keep your core braced to prevent arching your lower back excessively.",
    "Focus on a deep stretch at the bottom of the movement.",
    "Use a spotter for heavier loads to ensure safety.",
    "Control the eccentric (lowering) phase for maximum muscle engagement."
  ],
  "tips_de": [
    "Halte deinen Rumpf angespannt, um ein übermäßiges Hohlkreuz zu vermeiden.",
    "Konzentriere dich auf eine tiefe Dehnung am unteren Punkt der Bewegung.",
    "Nutze bei schwereren Lasten einen Spotter, um die Sicherheit zu gewährleisten.",
    "Kontrolliere die exzentrische (senkende) Phase für maximale Muskelbeteiligung."
  ],
  "tips_es": [
    "Mantén tu core contraído para evitar arquear excesivamente la espalda baja.",
    "Concéntrate en un estiramiento profundo en la parte inferior del movimiento.",
    "Usa un compañero para cargas más pesadas y asegurar la seguridad.",
    "Controla la fase excéntrica (descenso) para una máxima activación muscular."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-pullover-start.webp",
      "peak": "images/flat/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 === "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.