Bent-Arm Barbell Pullover vs Rope Climb

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.

Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.

Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.

Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.

Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.

To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.