- Target muscles: Latissimus Dorsi, Sternal (Lower) Pectoralis Major
- Synergists: Pectoralis Minor, Teres Major, Rhomboids, Triceps Brachii (Long Head only), Posterior Deltoid, Levator Scapulae
- Mechanics: Isolation
- Force: Pull
- Position a loaded barbell on the floor, at the head end of a decline bench.
- Lie supine (on your back) on the decline bench and hook your feet under the foot pads.
- Pick the barbell up from by your head using a narrow pronated (overhand) grip and press it up over your chest.
- Keeping your elbows very slightly flexed, inhale as you slowly lower the barbell backward and downward in a semicircular motion until you feel a mild stretch under your arms.
- Exhale as you slowly reverse the motion and return the barbell to the starting position, over your chest.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Keep your elbows fixed in a slightly flexed position to protect your elbow joints.
- If the barbell is too hard on your wrists, try an EZ-curl bar. You can also use a dumbbell.
- Pullover exercises, such as the decline barbell pullover, may not be suitable for people who have shoulder problems.
- See also the decline bent-arm barbell pullover.
Decline barbell pullover video