EZ Bar Pullover

Pro Tip

Try to avoid bringing the EZ bar too far back behind your head, if your shoulders feel uncomfortable it's best to start with the EZ bar a little higher up.

How To

  1. Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
  2. Position the EZ bar behind and slightly below your head with your elbows bent and palms facing away from you.
  3. Exhale and raise your upper arm over your body, keeping your elbow bent.
  4. Continue to bring your upper arm over your body until the EZ bar is directly over your chest.
  5. Inhale and bring the EZ bar back over your head, lowering it down and returning to the starting position.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Tricep

Upper region of your tricep.


EZ Bar

Make sure you grip the same type of curve with each hand when using an EZ bar.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment