Exercise Comparison
Bent-Arm Barbell Pullover vs One Arm Lat Pulldown
Side-by-Side
Muscle Analysis
Shared
Only in Bent-Arm Barbell Pullover
Only in One Arm Lat Pulldown
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.
One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
Pull the handle down, squeezing your elbow to your side as you flex the elbow.
Pause at the bottom of the motion, and then slowly return the handle to the starting position.
For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Verdict
Both exercises target the lats. Bent-Arm Barbell Pullover is a intermediate exercise using barbell, while One Arm Lat Pulldown is beginner and uses cable. Choose One Arm Lat Pulldown if you're looking for a more accessible option, or Bent-Arm Barbell Pullover for a greater challenge.