VARIATIONS
EZ Bar PJR Pullover
A lying pullover variation that combines shoulder extension with elbow flexion to load the triceps long head while also stretching and working the lats and chest. It builds upper-body size and strength, especially in the triceps.
HOW TO DO IT
- Lie face-up on a flat bench with knees bent and feet flat.
- Grip an EZ bar overhand on the curves, hands slightly narrower than shoulder-width.
- Press the bar over your chest with arms extended.
- Lower the bar behind your head in an arc while bending your elbows to about 90 degrees.
- Extend your elbows to pull the bar back over your chest, following the same arc.
- Squeeze your triceps at the top and repeat for reps.
COMMON MISTAKES
- Using momentum instead of controlling the bar.
- Letting your lower back arch excessively off the bench.
- Locking your elbows hard at the top.
- Lowering the bar too far and straining your shoulders.
TIPS
- Keep your core braced so your lower back stays in contact with the bench.
- Rotate your shoulders slightly outward to open up the stretch behind your head.
- Control the arc path; don't let the bar drift toward your face.
- Squeeze your triceps hard at full extension before starting the next rep.
SAFETY
- Warm up your shoulders and elbows thoroughly before starting.
- Use light weight and reduce range if you have shoulder or elbow pain.
- Do not hyperextend your spine; keep your core engaged.
DETAILS
- Muscles
- TricepsLatsBack
- Equipment
- EZ BarBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Hand orientation
- Pronated (palms down / away)
- Body position
- Lying on the back
SIMILAR EXERCISES
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