Barbell Decline Bent Arm Pullover

Barbell Decline Bent Arm Pullover

The Barbell Decline Bent Arm Pullover is an incredible compound exercise that targets multiple muscle groups in your upper body. This exercise primarily works your chest, lats, and triceps, while also engaging your shoulders and core muscles to provide stability and support. It is a variation of the classic pullover exercise and is often performed on a decline bench with a barbell. When executed correctly, the Barbell Decline Bent Arm Pullover can help you build a strong and well-defined upper body. It effectively stimulates muscle growth, enhances muscular endurance, and improves overall strength. This exercise also helps to increase your shoulder mobility and flexibility, promoting better range of motion during other pressing movements. Incorporating the Barbell Decline Bent Arm Pullover into your workout routine can be a great way to add variety and target specific muscle groups. It is important to maintain proper form and technique throughout the exercise to maximize its benefits and prevent injury. Start with lighter weights and gradually increase the load as you gain strength and confidence. Remember, it is crucial to warm up adequately before attempting any exercise and to listen to your body's limits. Ensure you have the proper equipment and space to perform this exercise safely. If you have any concerns or doubts about your ability to perform the Barbell Decline Bent Arm Pullover, consult with a fitness professional for guidance and support.


  • Begin by lying down on a decline bench with your feet secured at the end and your head towards the floor.
  • Grab a barbell with a shoulder-width grip and extend your arms overhead, keeping a slight bend in your elbows.
  • Lower the barbell towards your forehead in a slow and controlled manner, while maintaining a slight bend in your elbows throughout the movement.
  • Once the barbell reaches a position just above your forehead, pause momentarily and then reverse the movement, raising the barbell back to the starting position.
  • Continue performing the exercise for the desired number of repetitions, maintaining control and proper form throughout.
  • Remember to breathe regularly during the exercise and engage your core muscles for stability.
  • Increase the weight gradually as your strength and technique improve.
  • Always consult with a fitness professional or trainer if you have any concerns or questions regarding the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Incorporate a full range of motion by taking the barbell down as far as possible without straining your shoulders.
  • Engage your core muscles by keeping your abs tight and back flat against the bench.
  • To increase the difficulty, use heavier weights or slow down the tempo of the exercise.
  • To decrease the difficulty level, use lighter weights or perform the exercise on an incline bench.
  • Make sure to warm up your muscles before attempting this exercise to prevent injuries.
  • Pair this exercise with other upper body movements to create a well-rounded workout routine.
  • Monitor your breathing and exhale as you pull the barbell up towards your chest.
  • Maintain a controlled and steady pace throughout the exercise for optimal results.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.


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