Exercise Comparison
Bent-Arm Barbell Pullover vs One Handed Hang
Side-by-Side
Muscle Analysis
Shared
Only in Bent-Arm Barbell Pullover
Only in One Handed Hang
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 Handed Hang
Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
Verdict
Both exercises target the lats. Bent-Arm Barbell Pullover is a intermediate exercise using barbell, while One Handed Hang is beginner and uses other. Choose One Handed Hang if you're looking for a more accessible option, or Bent-Arm Barbell Pullover for a greater challenge.