The decline bent-arm barbell pullover is an isolation exercise which targets the lats and chest muscles. This exercise builds muscle and strength on both muscle groups and it’s a great movement for anyone at any level of training since it’s safe and effective. Now, usually, the pullover is performed with a dumbbell but the barbell is a great variation which allows for more weight to be used which is ideal for muscle growth and strength.

So, include this exercise in your workout routine and you’ll see results from this effective and functional movement.

In This Exercise:

  • Target Muscles Groups: Latissimus Dorsi, Pectoralis Major
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Dumbbell, barbell
  • Difficulty: Beginner

Exercise Instructions

  1. Lie on the decline bench and hold the barbell directly above your lower chest with elbows bent to almost a 90-degree angle.
  2. Then, slowly lower the barbell down slightly past your head and inhale.
  3. Now, lift the barbell while contracting your lats and chest muscles. Exhale during this portion of the exercise.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • You can use dumbbells as an alternative.
  • Keep your elbows bent at all times during the movement.
  • The decline bench allows for a deeper stretch in the lats and chest.
  • The triceps also receive secondary stimulation during this exercise.
  • The decline bent-arm barbell pullover works both the lats and chest muscles effectively.

Watch: How to do the decline bent-arm barbell pullover