Decline Bent-Arm Barbell Pullover

Body region

• Back
• Chest

Equipment

• Barbell or EZ Bar
• Adjustable Bench

Technique

1. Set a bench to a slight decline and lie on it with your legs secured, head at the low end.
2. Hold the bar above your chest with a shoulder-width grip and bend your elbows to about 90 degrees.
3. Keeping that elbow angle, lower the bar past your head until your upper arms are in line with your body.
4. Pull the bar back over the chest by driving the elbows forward.

Cues

• Use a lighter load than on a flat bench; the bottom position is longer.
• Keep the elbows pointing toward your feet, not out.
• Control the bar the whole way down.

Common mistakes

• Letting the elbows open and close as in a triceps extension.
• Dropping the bar too low and losing control.
• Setting the decline so steep that the head is far below the hips.

Alternatives

• Bent-Arm Barbell Pullover
• Decline Wide-Grip Barbell Pullover
• Machine Pullover