Bent-Arm Barbell Pullover vs Leverage Iso Row

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.

Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.

Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.

Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.