PJR Pullover (EZ Bar)
The PJR Pullover is a hybrid accessory exercise performed with an EZ Bar that blends a traditional pullover with a triceps extension. It maximizes muscle growth by placing the long head of the triceps and the lats under significant stretch throughout a unique range of motion.
This exercise relies heavily on the 'stretch' portion of the lift, which can be taxing on tendons and recovery; the AI monitors your recovery status and HRV to ensure your triceps and shoulders are ready for this intensity. By tracking your RPE and load history, the app prevents you from going too heavy, which typically causes form breakdown and shifts tension away from the target muscles. Additionally, if you report elbow discomfort, the system can instantly suggest alternatives like cable variations to maintain training volume pain-free.
Form Cues
- Grip the EZ bar on the inner angles with a secure, neutral grip.
- Allow your elbows to bend naturally past 90 degrees as you lower the bar behind your head.
- Drop the weight deep until you feel a maximal stretch in your triceps and lats.
- Drive your elbows toward your hips and stomach to initiate the upward movement.
- Keep your ribs tucked down against the bench to prevent lumbar hyperextension.
- Don't flare your elbows out wide; keep them relatively tucked in line with shoulders.
- Don't fully extend or lock out your arms at the top of the movement.
- Don't let your hips shoot up or your lower back arch excessively off the bench.
- Don't turn the movement into a strict skull crusher; maintain the shoulder arc.
- Don't bring the bar all the way to your stomach; stop when it is over your chest.
Common Mistakes
- Turning the movement into a standard triceps extension
- Locking out elbows at the top
- Using excessive weight that limits range of motion
- Allowing elbows to flare too wide
- Lifting the head off the bench
Muscles Worked
This exercise primarily targets the long head of the triceps and the lats by placing them in a fully stretched position under load. While the anterior deltoids and chest assist with stability and the concentric phase, the unique arc of motion isolates the upper posterior chain and arm tie-in more effectively than standard pullovers.
Primary
Secondary
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