Exercise Comparison
Bent-Arm Barbell Pullover vs Latissimus Dorsi-SMR
Side-by-Side
Muscle Analysis
Shared
Only in Bent-Arm Barbell Pullover
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.
Latissimus Dorsi-SMR
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.
Verdict
Both exercises target the lats. Bent-Arm Barbell Pullover is a intermediate exercise using barbell, while Latissimus Dorsi-SMR is beginner and uses foam roll. Choose Latissimus Dorsi-SMR if you're looking for a more accessible option, or Bent-Arm Barbell Pullover for a greater challenge. Bent-Arm Barbell Pullover is a compound movement working multiple joints, making it better for overall strength. Latissimus Dorsi-SMR isolates the target muscle for focused development.