Safety Notes

• Avoid if you have shoulder impingement or instability
• Use lighter weight if new to exercise
• Secure feet firmly on bench
• Do not hyperextend shoulders

Spotting

Have a spotter assist with handing the barbell and support at elbows during heavy sets to prevent dropping.

Common Mistakes

• Using momentum or jerky motions
• Locking elbows
• Lowering too far causing shoulder strain
• Arching lower back
• Gripping too wide causing wrist discomfort

• Acute shoulder pain
• Wrist instability
• Lower back issues

• Adequate shoulder flexibility for extension
• Wrist mobility for wide grip

Build Up First

• Master basic pullover form
• Comfort with decline bench positions