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All exercises

Barbell decline bent arm pullover

Intermediate

Barbell decline bent arm pullover is a compound barbell exercise for the lats, also working the triceps and chest.

What it works

Primary muscle

Lats

Also works

TricepsChest

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Lie down on a decline bench with your head lower than your hips and your feet secured.
  2. 2Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
  3. 3Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
  4. 4Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Ez bar lying bent arms pulloverEZ bar
  • Barbell bent arm pulloverBarbell
  • Barbell decline wide-grip pulloverBarbell
  • Barbell pulloverBarbell
  • Barbell pullover to pressBarbell
  • Cable lying extension pullover (with rope attachment)Cable

Easier variations

  • Lever pulloverMachine
Logged today · 3 min restBarbell decline bent arm pullover

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