TETSUArcher Pull Up vs Ez Bar Lying Bent Arms Pullover
The Archer Pull Up and the Ez Bar Lying Bent Arms Pullover both train the lats as their primary muscle. The Archer Pull Up is bodyweight-based (a bar, rings or a station) while the Ez Bar Lying Bent Arms Pullover uses an ez bar. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Pull Up | Ez Bar Lying Bent Arms Pullover | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | triceps and chest |
| Equipment | bodyweight | ez bar |
| Steps in our guide | 6 | 6 |
How each one starts
Archer Pull Up — first steps
- Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
Ez Bar Lying Bent Arms Pullover — first steps
- Lie flat on a bench with your head at one end and your feet on the floor.
- Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Ez Bar Lying Bent Arms Pullover angles your grip to take stress off the wrists and elbows. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the lats adapting.
Full form guides
Common questions
Is the Archer Pull Up better than the Ez Bar Lying Bent Arms Pullover?
Neither is universally better — both train the lats as the primary mover. The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Ez Bar Lying Bent Arms Pullover angles your grip to take stress off the wrists and elbows. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Archer Pull Up and the Ez Bar Lying Bent Arms Pullover in the same program?
Yes, but usually not in the same session — they overlap heavily on the lats. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Archer Pull Up and the Ez Bar Lying Bent Arms Pullover work the same muscles?
The primary muscle is the same: the lats. Supporting muscles differ slightly — biceps and forearms for the Archer Pull Up versus triceps and chest for the Ez Bar Lying Bent Arms Pullover.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.