Target muscles: Latissimus Dorsi, Sternal (Lower) Pectoralis Major
Synergists: Triceps Brachii (Long Head only), Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Pectoralis Minor
Force: Pull Starting position
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