The Bent Arm Barbell Pullover: The Swiss Army Knife Exercise!

[@Wayf4rer]

I love these. Perfect movement if you're a fan of full body training. The pullover is an essential movement pattern and missing link in the traditional group of movement patterns. Horizontal/vertical press Horizontal/vertical pull Squat Hinge Pullover That's literally all you need to develop an amazing physique.

[@ForgottenFitness]

Nice! Great advice!

[@LatimusChadimus]

It really teaches you how to use your lights when pressing which is something a lot of people learn very late in their benching careers.

[@LiftingwithGrandpaCharlie]

Ive done them many ways . I like doing double Barrel Dumbbell Pullovers when alone. With a handoff by a spotter ez bar works good. I can only do 135 for ten reps with Olympic bar but what a workout ! When I can only do one upper body exercise it's Pullovers ! Gyms use to have a special bench to do them called a Moon bench.

[@ForgottenFitness]

I would love to own one of those old moon benches or make one. Absolutely awesome!

[@jontysimson]

​@@ForgottenFitnesstake an angle grinder to a tractor tyre and you could have a good approximation

[@albertoignaciomartinleon6908]

That's what i'm talking About!!!!! I waited for this video so Long, Thank You dude. YOU RULE

[@ForgottenFitness]

Thank you! Glad you enjoyed it!

[@shawnpatten6515]

I’m a big fan of these. I do them twice a week as part of my lat program. I use an ez bar and imagine doing it like the Nautilus pullover machine. I emphasize driving with the elbows. Thanks for the tip on the vacuum, will definitely work on that. Cool channel man.

[@ForgottenFitness]

Thanks. Glad you liked it.

[@fredazcarate4818]

The excise described is truly basic, efficient, and extremely effective. And your explanation clear and precise. Thank you for sharing your practical exercise wisdom.

[@ForgottenFitness]

Glad you enjoyed it!

[@billkeyes4707]

LOVE this exercise! Borrowing from Arthur Jones I call it ‘the upper body squat.’ First saw this used extensively back in 1970 by a gym buddy who used it as a transition exercise after bench presses and before rows. He went quite heavy, in the 255-275 range for 5x5. Less of an arc, necessarily, closer to the body and face. I used this a lot to gain size and strength.

[@ForgottenFitness]

Wonderful description of the exercise! Arthur Jones sure was a genius. Thanks for commenting!

[@LatimusChadimus]

Well when you do a crush grip dumbbell pullover, you are working your upper chest, getting some bicep stimulus because of the angle (which of course would also add in the shoulders), but, you're also getting a lot of lat and tricep stress because of their insertion points on the arm and shoulder blade (if you're looking at this as a chest exercise). Well, you can certainly do something very similar with your hands on the bar trying to crush them closer together, which can also can get your serratus interior, biceps&your internal rotator cuff, and potentially even your lower and middle traps involved with your lats & posterior scap movers (if you're looking at this as a back exercise). Valuable exercise indeed. Overloads the back greatly without fatiguing the arms so much

[@ForgottenFitness]

Thanks!

[@jeffmuenster5131]

Steve Stanko was a big proponent of this exercise, in an era when benches lacked the upright supports most of us are so used to. He eventually got tired of asking others to hand him the barbell when benching, so he became proficient in pulling the barbell off the floor himself ; so proficient he could handle 365

[@alanhulme6263]

i use a bumbell i seam to get more benifitt as i am not trying to ballans the bar but can concentrate on the pull over ,learnt it in the 1960 .used it to day still works well.

[@ForgottenFitness]

Hello Mr. Hulme! Nice to speak with you. I am a HUGE fan of your page! I have watched all your videos and love your work! I enjoy both variations actually. The two variations I like the best are dumbbell pullovers across a bench and heavy bent arm barbell pullovers. Thanks so much for commenting!

[@stass2840]

Great video big like 👍👍👍

[@ForgottenFitness]

Thanks!

[@michaelrabich9635]

Very intense

[@ForgottenFitness]

One of the best!

[@moriturissalutam3611]

Can you stil expand your rib cage at age 44 using breathing squats + pull over supersets? Thank you 🙏🏼

[@ForgottenFitness]

Sure. I’ll cover barbell breathing squats next, then I’ll make a video on the two together.

[@ForgottenFitness]

Sorry, miss read your question haha! Well, I think you can and it is definitely worth trying. Surely the amount it will grow will be far less, but the other benefits of both exercises will still remain there nonetheless.

[@moriturissalutam3611]

@@ForgottenFitness Thank you very much!

[@LTPottenger]

In some studies older people have increased, don't know study names off top of head

[@whatsyourmax223]

Hit that like button 🛎🛎🛎🛎🛎

[@godspark6558]

What are the advantages to bicep grip pull overs ???

[@sosukeaizen7028]

Is it fine to use a curl bar for this?

[@ForgottenFitness]

Use whatever you have at your disposal. Although, I personally prefer a straight bar for most movements

[@LTPottenger]

Go slow, I put too much weight on when I was starting out and tweaked my shoulder

[@ForgottenFitness]

Ouch! Yea, you have to listen to your body. I occasionally go up to 110lbs on this movement, but I have to be well rested.

[@coachingconfidant2785]

does this work triceps? I dont want my triceps being worked thats why ive been avoiding this type of lift pullover want to focus more on bicep and other muscles the lats in particular, and chest is fine

[@ForgottenFitness]

This exercise is not designed to target your triceps.

[@coachingconfidant2785]

@@ForgottenFitness yes true. Although its hardest at the bottom stretching triceps just like lats since both are involved with extension, and with a normal pullover i can feel my triceps long head when i tried it aswell as emg showing high. I dont want my triceps long head growing at all. I take it this is different to standard pullovver

[@ForgottenFitness]

They act as stabilizing muscles. I only contract them enough to keep my arms rigid.

[@coachingconfidant2785]

@@ForgottenFitness ill try it with a very wide grip because extension involves triceps adduction involves more lats

[@coachingconfidant2785]

@@ForgottenFitness i tried the exercise with light weight just the bar didnt goto failure and partially dislocated my dominant shoulder lol