Bent Arm Barbell Pullover

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Latissimus Dorsi, Pectoralis Major
Secondary Muscles	大円筋, Tricep, Bicep
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi, Pectoralis Major

Secondary Muscles

大円筋, Tricep, Bicep

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Bent Arm Barbell Pullover Average Weight [1RM]

Level
Beg.	7 kg (15 lb)	4 kg (10 lb)
Nov.	14 kg (31 lb)	8 kg (18 lb)
Int.	24 kg (54 lb)	14 kg (31 lb)
Adv.	37 kg (82 lb)	21 kg (46 lb)
Pro	52 kg (115 lb)	29 kg (63 lb)

Level

Beg.

7 kg
(15 lb)

4 kg
(10 lb)

Nov.

14 kg
(31 lb)

8 kg
(18 lb)

Int.

24 kg
(54 lb)

14 kg
(31 lb)

Adv.

37 kg
(82 lb)

21 kg
(46 lb)

Pro

52 kg
(115 lb)

29 kg
(63 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Bent Arm Barbell Pullover Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	6	17	33	55	81
120	8	19	37	60	87
130	10	22	40	64	92
140	11	24	44	68	97
150	13	27	47	72	102
160	15	29	50	76	107
170	16	32	53	80	111
180	18	34	56	84	115
190	20	36	59	87	119
200	21	38	62	91	123
210	23	40	64	94	127
220	24	42	67	97	131
230	26	45	70	100	134
240	27	47	72	103	138
250	29	49	74	106	141
260	30	50	77	109	144
270	32	52	79	112	148
280	33	54	81	114	151
290	35	56	84	117	154
300	36	58	86	119	157
310	38	59	88	122	159

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	46	70	98
20	15	30	52	80	112
25	15	31	54	82	115
30	15	31	54	82	115
35	15	31	54	82	115
40	15	31	54	82	115
45	15	29	51	78	109
50	14	28	48	73	102
55	13	26	44	68	95
60	12	23	40	62	86
65	10	21	36	56	78
70	9	19	33	50	70
75	8	17	29	45	63
80	7	15	26	40	56
85	7	14	23	36	50
90	6	12	21	32	45

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	6	13	23	36	51
100	7	14	25	38	54
110	8	15	26	40	56
120	8	16	28	42	58
130	9	18	29	44	60
140	10	19	30	45	62
150	11	20	32	47	64
160	11	21	33	48	66
170	12	21	34	50	67
180	13	22	35	51	69
190	13	23	36	52	70
200	14	24	37	54	72
210	15	25	38	55	73
220	15	26	39	56	74
230	16	26	40	57	76
240	16	27	41	58	77
250	17	28	42	59	78
260	17	28	43	60	79

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	16	26	39	54
20	9	18	30	45	62
25	10	18	31	46	63
30	10	18	31	46	63
35	10	18	31	46	63
40	10	18	31	46	63
45	9	18	29	44	60
50	9	16	27	41	56
55	8	15	25	38	52
60	7	14	23	35	48
65	7	13	21	31	43
70	6	11	19	28	39
75	5	10	17	25	35
80	5	9	15	22	31
85	4	8	13	20	28
90	4	7	12	18	25

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-105 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 85-105 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Bent Arm Barbell Pullover

Muscles Activated

Bent Arm Barbell Pullover Average Weight [1RM]

Bent Arm Barbell Pullover Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	6	17	33	55	81
120	8	19	37	60	87
130	10	22	40	64	92
140	11	24	44	68	97
150	13	27	47	72	102
160	15	29	50	76	107
170	16	32	53	80	111
180	18	34	56	84	115
190	20	36	59	87	119
200	21	38	62	91	123
210	23	40	64	94	127
220	24	42	67	97	131
230	26	45	70	100	134
240	27	47	72	103	138
250	29	49	74	106	141
260	30	50	77	109	144
270	32	52	79	112	148
280	33	54	81	114	151
290	35	56	84	117	154
300	36	58	86	119	157
310	38	59	88	122	159

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	46	70	98
20	15	30	52	80	112
25	15	31	54	82	115
30	15	31	54	82	115
35	15	31	54	82	115
40	15	31	54	82	115
45	15	29	51	78	109
50	14	28	48	73	102
55	13	26	44	68	95
60	12	23	40	62	86
65	10	21	36	56	78
70	9	19	33	50	70
75	8	17	29	45	63
80	7	15	26	40	56
85	7	14	23	36	50
90	6	12	21	32	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	6	13	23	36	51
100	7	14	25	38	54
110	8	15	26	40	56
120	8	16	28	42	58
130	9	18	29	44	60
140	10	19	30	45	62
150	11	20	32	47	64
160	11	21	33	48	66
170	12	21	34	50	67
180	13	22	35	51	69
190	13	23	36	52	70
200	14	24	37	54	72
210	15	25	38	55	73
220	15	26	39	56	74
230	16	26	40	57	76
240	16	27	41	58	77
250	17	28	42	59	78
260	17	28	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	16	26	39	54
20	9	18	30	45	62
25	10	18	31	46	63
30	10	18	31	46	63
35	10	18	31	46	63
40	10	18	31	46	63
45	9	18	29	44	60
50	9	16	27	41	56
55	8	15	25	38	52
60	7	14	23	35	48
65	7	13	21	31	43
70	6	11	19	28	39
75	5	10	17	25	35
80	5	9	15	22	31
85	4	8	13	20	28
90	4	7	12	18	25

BW	Beg.	Nov.	Int.	Adv.	Pro
110	6	17	33	55	81
120	8	19	37	60	87
130	10	22	40	64	92
140	11	24	44	68	97
150	13	27	47	72	102
160	15	29	50	76	107
170	16	32	53	80	111
180	18	34	56	84	115
190	20	36	59	87	119
200	21	38	62	91	123
210	23	40	64	94	127
220	24	42	67	97	131
230	26	45	70	100	134
240	27	47	72	103	138
250	29	49	74	106	141
260	30	50	77	109	144
270	32	52	79	112	148
280	33	54	81	114	151
290	35	56	84	117	154
300	36	58	86	119	157
310	38	59	88	122	159

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	46	70	98
20	15	30	52	80	112
25	15	31	54	82	115
30	15	31	54	82	115
35	15	31	54	82	115
40	15	31	54	82	115
45	15	29	51	78	109
50	14	28	48	73	102
55	13	26	44	68	95
60	12	23	40	62	86
65	10	21	36	56	78
70	9	19	33	50	70
75	8	17	29	45	63
80	7	15	26	40	56
85	7	14	23	36	50
90	6	12	21	32	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	6	13	23	36	51
100	7	14	25	38	54
110	8	15	26	40	56
120	8	16	28	42	58
130	9	18	29	44	60
140	10	19	30	45	62
150	11	20	32	47	64
160	11	21	33	48	66
170	12	21	34	50	67
180	13	22	35	51	69
190	13	23	36	52	70
200	14	24	37	54	72
210	15	25	38	55	73
220	15	26	39	56	74
230	16	26	40	57	76
240	16	27	41	58	77
250	17	28	42	59	78
260	17	28	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	16	26	39	54
20	9	18	30	45	62
25	10	18	31	46	63
30	10	18	31	46	63
35	10	18	31	46	63
40	10	18	31	46	63
45	9	18	29	44	60
50	9	16	27	41	56
55	8	15	25	38	52
60	7	14	23	35	48
65	7	13	21	31	43
70	6	11	19	28	39
75	5	10	17	25	35
80	5	9	15	22	31
85	4	8	13	20	28
90	4	7	12	18	25

BW	Beg.	Nov.	Int.	Adv.	Pro
110	6	17	33	55	81
120	8	19	37	60	87
130	10	22	40	64	92
140	11	24	44	68	97
150	13	27	47	72	102
160	15	29	50	76	107
170	16	32	53	80	111
180	18	34	56	84	115
190	20	36	59	87	119
200	21	38	62	91	123
210	23	40	64	94	127
220	24	42	67	97	131
230	26	45	70	100	134
240	27	47	72	103	138
250	29	49	74	106	141
260	30	50	77	109	144
270	32	52	79	112	148
280	33	54	81	114	151
290	35	56	84	117	154
300	36	58	86	119	157
310	38	59	88	122	159

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	26	46	70	98
20	15	30	52	80	112
25	15	31	54	82	115
30	15	31	54	82	115
35	15	31	54	82	115
40	15	31	54	82	115
45	15	29	51	78	109
50	14	28	48	73	102
55	13	26	44	68	95
60	12	23	40	62	86
65	10	21	36	56	78
70	9	19	33	50	70
75	8	17	29	45	63
80	7	15	26	40	56
85	7	14	23	36	50
90	6	12	21	32	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	6	13	23	36	51
100	7	14	25	38	54
110	8	15	26	40	56
120	8	16	28	42	58
130	9	18	29	44	60
140	10	19	30	45	62
150	11	20	32	47	64
160	11	21	33	48	66
170	12	21	34	50	67
180	13	22	35	51	69
190	13	23	36	52	70
200	14	24	37	54	72
210	15	25	38	55	73
220	15	26	39	56	74
230	16	26	40	57	76
240	16	27	41	58	77
250	17	28	42	59	78
260	17	28	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	16	26	39	54
20	9	18	30	45	62
25	10	18	31	46	63
30	10	18	31	46	63
35	10	18	31	46	63
40	10	18	31	46	63
45	9	18	29	44	60
50	9	16	27	41	56
55	8	15	25	38	52
60	7	14	23	35	48
65	7	13	21	31	43
70	6	11	19	28	39
75	5	10	17	25	35
80	5	9	15	22	31
85	4	8	13	20	28
90	4	7	12	18	25