Barbell Decline Bent Arm Pullover 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Decline Bent Arm Pullover is a compound upper-body exercise that primarily targets the lats while also engaging the chest muscles. Performed on a decline bench, it involves lowering a barbell behind the head with slightly bent arms and then pulling it back over the chest in a controlled motion. This movement stretches and strengthens the lats through an extended range of motion while the chest assists during the upward phase, promoting better upper-body coordination and muscle balance. The decline angle increases the stretch and intensity, making it an effective variation for enhancing back and chest development.
How to Perform
Adjust a decline bench to an angle of about 30 to 45 degrees and firmly secure your feet under the footpads for stability.
Lie back on the bench so your head is positioned lower than your chest, and grasp a barbell using an overhand grip that’s just wider than shoulder width.
Extend the barbell directly above your chest with your elbows slightly bent, keeping your wrists aligned and shoulders stable.
With a controlled motion, move the barbell backward over and behind your head while maintaining a consistent bend in your elbows—avoid locking or flaring them out.
Lower the barbell until you feel a comfortable stretch through your lats and chest, without overextending your shoulders.
Pause briefly in that stretched position, then contract your back and chest muscles to guide the barbell back along the same path to the starting point.
Keep your core engaged, your movements smooth, and your breathing steady—inhale as you lower the barbell, and exhale as you bring it back up.
Continue for the desired number of repetitions, ensuring every rep maintains proper control and muscle tension rather than relying on momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a constant slight bend in your elbows throughout the movement to keep tension on the lats and chest.
Move the barbell slowly and under full control to maximize muscle engagement and protect the shoulder joints.
Focus on feeling a deep stretch in your lats at the bottom of the motion rather than lowering the weight too far.
Keep your lower back pressed against the bench to avoid arching and reduce stress on the spine.
Engage your core muscles during the entire exercise to stabilize your torso and maintain balance.
Use a moderate weight that allows you to perform each rep with smooth, controlled movement without momentum.
Exhale as you pull the barbell back over your chest and inhale during the lowering phase for proper breathing rhythm.
Keep your wrists straight and aligned with your forearms to prevent strain and maintain correct bar path.
Squeeze your lats and chest at the top of the motion to enhance mind–muscle connection and improve results.
Avoid locking your elbows or letting them flare outward, as this shifts the focus away from the target muscles.
How Not to Perform
Do not use heavy weights that force you to swing or jerk the bar—this wastes energy and shifts work away from the lats.
Don’t lock or fully straighten your elbows at any point; that transfers load to joints instead of muscles.
Avoid letting your lower back hyperextend or arch off the bench—keep the spine neutral to prevent strain.
Don’t drop the bar too far behind your head; excessive range stresses the shoulder capsule more than it trains the lats.
Never let your elbows flare wildly outward—keep them tracked so the lats remain the primary drivers.
Avoid gripping the bar with bent wrists or a weak grip, which reduces force transfer and can cause wrist pain.
Don’t hold your breath; breathe in as you lower and exhale as you pull back to maintain intra-abdominal stability.
Don’t use momentum or a fast tempo—slow, controlled reps keep tension on the target muscles and reduce injury risk.
Avoid an overly steep decline angle or unsecured feet, both of which reduce stability and increase the chance of losing control.
If you feel sharp shoulder pain, popping, or numbness, stop immediately and consult a qualified professional rather than pushing through it.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
