TETSUBarbell Decline Bent Arm Pullover
The Barbell Decline Bent Arm Pullover is a barbell exercise for the back that primarily targets the lats, with the triceps and chest assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Barbell Decline Bent Arm Pullover
- Lie down on a decline bench with your head lower than your hips and your feet secured.
- Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
- Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
- Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Decline Bent Arm Pullover work?
The Barbell Decline Bent Arm Pullover primarily targets the lats. The triceps and chest work as supporting muscles.
What equipment do I need for the Barbell Decline Bent Arm Pullover?
You need a barbell to perform the Barbell Decline Bent Arm Pullover.
How many sets and reps of the Barbell Decline Bent Arm Pullover should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Decline Bent Arm Pullover works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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