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Home » Exercise Guides » Back

Decline Bent-Arm Barbell Pullover: Target Your Upper Body

How to do the decline bent-arm barbell pullover

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

Ask Question?

The decline bent-arm barbell pullover is an isolation exercise which targets the lats and chest muscles. This exercise builds muscle and strength on both muscle groups and it’s a great movement for anyone at any level of training since it’s safe and effective. Now, usually, the pullover is performed with a dumbbell but the barbell is a great variation which allows for more weight to be used which is ideal for muscle growth and strength.

So, include this exercise in your workout routine and you’ll see results from this effective and functional movement.

Decline Bent-Arm Barbell Pullover Details
Basic Information
Body Part
Chest
Primary Muscles
Latissimus Dorsi, Pectoralis major, Rhomboids, Serratus Anterior, Triceps brachii
Secondary Muscles
Biceps brachii, Intercostals, Teres Major
Equipment
Barbell, Weight Plates, Bench.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Eccentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Smith Machine Upright Row: Build Shoulders & Back Strength
  • Master the Lat Pulldown: Target Your Back and Biceps Effectively
  • Close Grip Dumbbell Press: Master Triceps and Chest Gains
  • Master the Stability Ball Decline Push-Up for Total Chest Strength

Exercise Instructions

  1. Lie on the decline bench and hold the barbell directly above your lower chest with elbows bent to almost a 90-degree angle.
  2. Then, slowly lower the barbell down slightly past your head and inhale.
  3. Now, lift the barbell while contracting your lats and chest muscles. Exhale during this portion of the exercise.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • You can use dumbbells as an alternative.
  • Keep your elbows bent at all times during the movement.
  • The decline bench allows for a deeper stretch in the lats and chest.
  • The triceps also receive secondary stimulation during this exercise.
  • The decline bent-arm barbell pullover works both the lats and chest muscles effectively.

Watch: How to do the decline bent-arm barbell pullover

Interested in measuring your progress? Check out our strength standards for Bent Arm Barbell Pullover, Barbell Pullover.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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