Barbell Decline Bent Arm Pullover
Description
The barbell decline bent arm pullover is performed lying on a decline bench while holding a barbell with bent arms. The bar is lowered behind the head for a deep stretch and pulled back over the chest. The decline angle increases lat stretch and the bent arms reduce shoulder strain.
Muscle Group
Equipment Required
Barbell Decline Bent Arm Pullover Instructions
- Lie on a decline bench with feet hooked under the pads.
- Hold a barbell over your chest with elbows bent.
- Use a shoulder-width grip with palms facing forward.
- Brace your core and keep your back against the bench.
- Maintain the bent arm position throughout.
- Lower the bar back behind your head in an arc.
- Continue until you feel a deep lat and chest stretch.
- Pull the bar back over your chest using the lats.
Barbell Decline Bent Arm Pullover Form & Visual
Barbell Decline Bent Arm Pullover Benefits
- Deep lat stretch
- Builds the lats and chest
- Bent arms reduce shoulder strain
- Decline angle increases stretch
- Strong upper torso builder
- Useful for chest and back
Barbell Decline Bent Arm Pullover Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Serratus anterior
- Triceps (long head)
Barbell Decline Bent Arm Pullover Variations & Alternatives
- Pullover
- Dumbbell Pullover
- Cable Pullover
- Straight Arm Pulldown
