PlanWorkouts

Exercise 0034 · REF hMEptv0

Barbell Decline Bent Arm Pullover exercise animation

Barbell Decline Bent Arm Pullover

Category
Back
Equipment
Barbell
Target
Lats

The decline bent-arm pullover combines a downward bench angle with a bent-elbow pullover motion, stretching the lats and chest under a slightly different vector than a flat pullover. It's a niche variation most commonly seen in old-school bodybuilding programs chasing rib cage and chest development. Control the weight through the full stretch rather than bouncing at the bottom.

How to Do the Barbell Decline Bent Arm Pullover

  1. Lie down on a decline bench with your head lower than your hips and your feet secured.
  2. Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
  3. Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
  4. Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Decline Bent Arm Pullover primarily targets the Lats, with Triceps as the primary synergist muscle group, along with the Chest.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have barbell? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Barbell Decline Bent Arm Pullover work?
The Barbell Decline Bent Arm Pullover primarily targets the lats, with the triceps and chest assisting.
What equipment do I need for the Barbell Decline Bent Arm Pullover?
The Barbell Decline Bent Arm Pullover is done with a barbell.
What's a good alternative to the Barbell Decline Bent Arm Pullover?
If you don't have access to a barbell, the Archer Pull Up targets the same lats using body weight instead.