Exercise Comparison
Band Assisted Pull-Up vs Bent-Arm Barbell Pullover
Side-by-Side
Muscle Analysis
Shared
Only in Band Assisted Pull-Up
Only in Bent-Arm Barbell Pullover
Instructions
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
After a brief pause, return to the starting position.
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Verdict
Both exercises target the lats. Band Assisted Pull-Up is a beginner exercise using other, while Bent-Arm Barbell Pullover is intermediate and uses barbell. Choose Band Assisted Pull-Up if you're looking for a more accessible option, or Bent-Arm Barbell Pullover for a greater challenge.