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Barbell Decline Bent-Arm Pullover

Intermediate

Barbell decline pullover with bent arms that targets lats and lower chest to build upper body strength and definition; uses controlled arc motion for deep stretch.

About Exercise

Equipment

Barbell, Decline Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Lats, Chest

Secondary Muscles

Triceps, Shoulders, Lower Back

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Yes

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

9/10

Teres Major

Chest

8/10

Lower Chest

Triceps

5/10

Long Head

Shoulders

4/10

Rear Delts

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Secure feet on decline bench set at 30-45 degrees. Lie supine with head lower end; have spotter hand barbell gripped overhand, wider than shoulders, arms bent 90 degrees above chest.

Inhale and lower barbell in arc behind head, keeping elbows fixed and bent.
Lower until mild stretch felt or bar parallel to floor.
Exhale and pull barbell back over chest in reverse arc.
Engage lats and chest to return to start.
Maintain core tight and avoid shoulder overstretch.

Coaching Tips

Form Cues

Elbows fixed at 90 degrees
Controlled arc path
Core engaged
No momentum
Ribs down

Breathing

Inhale during lowering phase; exhale during pulling phase. Brace core throughout.

Tempo

3-0-2

Range of Motion

Start with bar above chest, arms bent 90 degrees; lower to parallel with floor or comfortable stretch behind head without shoulder strain.

Safety

Safety Notes

Avoid if shoulder impingement present
Start with light weight
Secure weights with clips
Do not lower beyond comfortable ROM
Use EZ-bar if wrist pain occurs

Spotting

Spotter hands bar to you at start and catches at chest if needed; not required for light sets, but recommended for heavy loads due to decline position.