How to do an EZ Bar PJR Pull Over
Reviewed by Jim Parker, CPT, B.A. Kinesiology
EZ Bar
Flat Bench
Workouts with EZ Bar PJR Pull Over
Instructions for Proper Form
EZ Bar PJR Pull Over is a compound movement primarily targeting the lats, triceps, and chest. The use of an EZ-Bar adds stability and allows for a more comfortable grip compared to a straight barbell. This variation enables you to fully stretch your lats at the bottom of the movement, promoting better muscle activation and growth. A great addition for anyone looking to enhance upper body strength and muscle mass.
- Lie down on a flat bench or stable surface on which both shoulder blades can maintain contact.
- Grasp an EZ-Bar with both hands and position it over your chest with your arms extended.
- With control, bend your arms at the elbow to 90 degrees—keeping your triceps tense to manage the movement.
- With your arms steady at 90 degrees, move the EZ-Bar over your head.
- Engage your back to reverse the motion, moving the EZ-Bar back over your chest.
- Engage your triceps to extend your arms, and return to the starting position.
Alternatives & Variations to EZ Bar PJR Pull Over
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 792 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Dumbbell Row
99.9 mSCORESWAPPED 768 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
3. Straight-Arm Pulldown
81.4 mSCORESWAPPED 712 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.
4. EZ-Bar Pull Over
33.8 mSCORESWAPPED 701 TIMESEZ-Bar Pull Over is a compound exercise that primarily targets the back and chest, but also hits the shoulders and triceps. The unique position of the EZ-Bar helps to provide a comfortable grip and adds some stability to the movement. This exercise is great for developing strength and muscle mass, especially in the upper back and chest, while incorporating a different plane of movement.
5. Bent Over Barbell Row
97.1 mSCORESWAPPED 645 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
6. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 637 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
7. Cable Row
99.8 mSCORESWAPPED 637 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
8. Lat Pulldown
100 mSCORESWAPPED 613 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
9. Incline Dumbbell Row
90.5 mSCORESWAPPED 487 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
10. Machine Row
95.6 mSCORESWAPPED 382 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.