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#3 Bent-Arm Pullover
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The bent-arm pullover is great for building the lats, chest and the shoulders. Further, it aids in improving the conditioning and the overall strength of upper body.
The bent-arm pullover is traditionally performed using a straight barbell or an EZ curl bar. However, variations are also seen with dumbbells.
Instructions:
Step 1: In the initial position, rest on a flat bench in the supine position and holding the barbell in front of the chest with bent elbows. Care should be taken that the palms are facing away from the body and the width between the palms is approximately equal to the width of the shoulder.
Step 2: Then, slowly move the weight behind the head in a smooth arc motion until it is completely behind the head. Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Next up: Chin-ups
