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- Target muscles: Latissimus Dorsi, Sternal (Lower) Pectoralis Major
- Synergists: Triceps Brachii (Long Head only), Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Pectoralis Minor
- Mechanics: Isolation
- Force: Pull
- Lie supine (on your back) on a declined bench and lock your feet securely under the foot pads.
- Get a partner to hand you a loaded barbell, or pick the barbell up from behind you, on the floor.
- Hold the barbell using a narrow pronated (overhand) grip and press it up over your chest.
- Flex your elbows to an angle that is approximately 90 degrees.
- Keeping your elbows flexed at 90 degrees, inhale as you slowly lower the bar backward, behind your head, until you feel a mild stretch under your arms.
- Exhale as you slowly reverse the movement and return the bar to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Keep your elbows flexed at approximately 90 degrees.
- Only your upper arms should move.
- Use an EZ-curl bar if using a barbell is hard on your wrists.
- Pullover exercises, such as the decline bent-arm barbell pullover, may not be suitable for people who have shoulder problems.
- See also the decline barbell pullover.
Decline bent-arm barbell pullover video