Exercise Comparison
Bent-Arm Barbell Pullover vs Catch and Overhead Throw
Side-by-Side
Muscle Analysis
Shared
Only in Bent-Arm Barbell Pullover
Only in Catch and Overhead Throw
Instructions
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.
Catch and Overhead Throw
Begin standing while facing a wall or a partner.
Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.
Verdict
Both exercises target the lats. Bent-Arm Barbell Pullover is a intermediate exercise using barbell, while Catch and Overhead Throw is beginner and uses medicine ball. Choose Catch and Overhead Throw if you're looking for a more accessible option, or Bent-Arm Barbell Pullover for a greater challenge.