Barbell Decline Bent Arm Pullover

Perform the Barbell Decline Bent Arm Pullover to effectively target your lats and chest.

IntermediateBack Barbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Barbell Decline Bent Arm Pullover

Compound

Barbell Pullover To Press

Back · Latissimus Dorsi · Barbell

Intermediate

Compound

Barbell Underhand Bent over Row

Back · Infraspinatus · Barbell

Intermediate

Compound

Barbell One Arm Bent over Row

Back · Infraspinatus · Barbell

Intermediate

Compound

Barbell Bent Arm Pullover

Back · Latissimus Dorsi · Barbell

Intermediate

Description

A barbell exercise that engages your lats, chest, and triceps by pulling a weight from an overhead position to chest level on a decline bench.

Save Barbell Decline Bent Arm Pullover to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Barbell Decline Bent Arm Pullover

01
Setup
Lie supine on a decline bench, securing your feet under the pads, with your head lower than your hips. Have a loaded barbell ready on the floor behind your head or spotted to you.
02
Setup
Grab the barbell with an overhand grip, slightly narrower than shoulder-width, ensuring your hands are equidistant from the center. Position the barbell directly above your chest with a slight bend in your elbows.
03
Inhale deeply, then slowly lower the barbell in a controlled arc behind your head by extending your arms at the shoulder joint, maintaining the slight elbow bend. Feel the stretch in your lats and chest as the barbell descends.
04
Exhale as you pull the barbell back over your chest along the same arc, primarily using your lats and chest to initiate the movement. Stop when the barbell is directly above your chest.
05
Focus on a smooth, controlled motion throughout the entire range of motion, engaging your core to stabilize your torso and prevent excessive arching of your lower back.

Tips

Maintain a slight bend in your elbows throughout the entire movement to protect your joints and emphasize the stretch on the lats and chest, rather than turning it into a triceps exercise.
Control the eccentric (lowering) phase, taking 2-3 seconds to lower the barbell, as this maximizes muscle engagement and promotes greater muscle growth.
Engage your core by bracing your abdominals firmly to stabilize your torso and prevent your lower back from arching excessively, which can lead to injury.
Focus on feeling the stretch in your lats and chest at the bottom of the movement and the contraction as you pull the weight back up, rather than just moving the weight.

Common mistakes

Using too much weight often leads to excessive elbow bending or a jerking motion; reduce the weight to maintain strict form and control throughout the entire movement.
Allowing the lower back to arch excessively during the movement can strain the spine; actively brace your core and try to keep your lower back pressed into the bench as much as possible.
Failing to achieve a full range of motion limits muscle activation; ensure you lower the barbell until you feel a deep stretch in your lats and chest, without compromising shoulder safety or form.

In the Ellim app, Barbell Decline Bent Arm Pullover unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train barbell decline bent arm pullover?

Get Ellim — Free

Questions

What muscles does Barbell Decline Bent Arm Pullover work?

Barbell Decline Bent Arm Pullover primarily targets Latissimus Dorsi. Secondary muscles include Levator Scapulae, Pectoralis Major Sternal Head, Triceps Brachii.

Is Barbell Decline Bent Arm Pullover good for beginners?

Barbell Decline Bent Arm Pullover is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Decline Bent Arm Pullover?

You need Barbell to perform Barbell Decline Bent Arm Pullover. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Decline Bent Arm Pullover?

Maintain a slight bend in your elbows throughout the entire movement to protect your joints and emphasize the stretch on the lats and chest, rather than turning it into a triceps exercise. Control the eccentric (lowering) phase, taking 2-3 seconds to lower the barbell, as this maximizes muscle engagement and promotes greater muscle growth. Engage your core by bracing your abdominals firmly to stabilize your torso and prevent your lower back from arching excessively, which can lead to injury. Focus on feeling the stretch in your lats and chest at the bottom of the movement and the contraction as you pull the weight back up, rather than just moving the weight.

What are common mistakes when doing Barbell Decline Bent Arm Pullover?

Using too much weight often leads to excessive elbow bending or a jerking motion; reduce the weight to maintain strict form and control throughout the entire movement. Allowing the lower back to arch excessively during the movement can strain the spine; actively brace your core and try to keep your lower back pressed into the bench as much as possible. Failing to achieve a full range of motion limits muscle activation; ensure you lower the barbell until you feel a deep stretch in your lats and chest, without compromising shoulder safety or form.