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How to do Barbell Decline Bent Arm Pullover

The barbell decline bent arm pullover is a compound exercise primarily targeting the lats, performed on a decline bench with a barbell. It also engages the triceps and chest as secondary muscles. The movement requires good control and strength to safely lower and lift the barbell over the head while maintaining proper form.

Barbell Decline Bent Arm Pullover demonstration
Primary muscle
Lats
Also works
Triceps and Chest
Equipment
Barbell
Level
Intermediate
Category
Back

How to do Barbell Decline Bent Arm Pullover, step by step

  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

Barbell Decline Bent Arm Pullover works your lats as the main mover, with help from your triceps and chest.

Track Barbell Decline Bent Arm Pullover in SPLYT

Barbell Decline Bent Arm Pullover is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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