Pullover (EZ Bar)
Trains the chest, with help from the lats, triceps and shoulders. You need a barbell. One of our free programs uses it, across 10 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Pullover (EZ Bar)
- Lie on a flat bench with your feet flat on the floor, holding an EZ curl bar over your chest with a narrow grip and a slight bend in your elbows.
- Keeping that bend, slowly lower the bar back over your head in an arc until you feel a stretch through your lats and chest.
- Pull the bar back over your chest along the same arc.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the bend in your elbows fixed; this is not a triceps extension.
- Only lower as far as your shoulders allow without pain.
- Keep your lower back on the bench rather than arching as the bar goes back.
- Inhale as you lower the bar and exhale as you pull it back.
Muscles worked
What Pullover (EZ Bar) trains
In the programs
How our programs run the Pullover (EZ Bar)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
5×AMRAPthe shape they run most (3 sessions)
1:15typical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| The Rippler | Overhead Press | 5×AMRAP4×AMRAP+2 more on the program page | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Pullover (EZ Bar) progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Pullover (EZ Bar) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pullover (EZ Bar) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.