Barbell Decline Bent Arm Pullover

Muscles worked

Setup

1. Secure your legs firmly under the decline bench rollers and lie back with your head at the lower end.
2. Grasp the barbell with a shoulder-width overhand grip.
3. Hold the bar directly above your chest with your arms extended and a slight, fixed bend in your elbows.

How to do it

1. Inhale and slowly lower the barbell in a controlled arc behind your head until your upper arms are in line with your torso or you feel a deep stretch in your lats.
2. Keep the angle of your elbows locked throughout the entire range of motion.
3. Exhale and use your lats and chest to pull the bar back to the starting position above your chest.
4. Maintain a slow tempo, taking 2-3 seconds for the lowering phase and 1-2 seconds for the pull.

Form checklist

• Keep your elbows tucked in toward your midline rather than flaring them out.
• Ensure the movement occurs only at the shoulder joint; do not extend or flex the elbows during the rep.
• Keep your lower back pressed firmly against the bench to avoid over-arching.
• Stop the upward movement just before the bar is vertical to keep tension on the target muscles.

Pro tips

• Focus on 'pulling with your elbows' rather than your hands to better isolate the lats and chest.
• Squeeze your armpits at the top of the movement to maximize the peak contraction of the serratus and lats.

Make it harder

• Add a 2-second isometric hold at the bottom of the movement where the stretch is most intense.
• Increase the decline angle of the bench to further extend the range of motion and increase the difficulty of the pull.

Frequently asked

What muscles does the barbell decline bent arm pullover work?

The barbell decline bent arm pullover primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell decline bent arm pullover?

The barbell decline bent arm pullover uses barbell.

Is the barbell decline bent arm pullover good for beginners?

The barbell decline bent arm pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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