Barbell Decline Bent Arm Pullover For Stronger Chest and Lats

Barbell Decline Bent Arm Pullover For Stronger Chest and Lats

Barbell Decline Bent Arm Pullover certainly is an excellent physical exercise to strengthen your Lats. Are you looking to acquire good technique and gain strength in your Lats quickly? You want to utilize our tutorial to get started right away.

Barbell Decline Bent Arm Pullover Exercise Summary

  • Primary Muscles Worked: Latissimus Dorsi
  • Other Muscles (Secondary) Worked: Deltoid – Posterior, Levator Scapulae, Pectoralis Major – Sternal, Pectoralis Minor, Rhomboids, Teres Major, and Triceps – Long Head
  • Equipment: Barbell and Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Barbell Decline Bent Arm Pullover Procedure

  • It may be easiest to set the bar at the bottom of the decline bench.
  • Then lie down on the decline bench so that you can grasp the barbell from over your head.
  • Note: If this is to difficult you will need a partner to hand you the bar once you are on the decline bench.
  • Once you have the bar position it over your chest with your elbows bent approximately 90°.
  • While keeping your elbows bent, lower the bar over and slightly behind your head until your upper arms are near your ears.
  • Rotate the bar back above your head by pulling with your chest and lats.
  • Repeat for your desired reps of decline bent arm pullovers.

Muscles Used

Target (Agonist)

  • Latissimus Dorsi


  • Deltoid – Posterior
  • Levator Scapulae
  • Pectoralis Major – Sternal
  • Pectoralis Minor
  • Rhomboids
  • Teres Major
  • Triceps – Long Head

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • None


If you’d like to experience the best strength gains, you will need to implement these basic tips. Furthermore, when you need to reduce the likelihood of having injuries, you would be wise to stick with these tips.

  • Inhale When You Stretch Your Muscles And Exhale While You Contract Your Muscle.
  • cut down muscle soreness by executing a handful of minutes of aerobic concentrating on your fatigued muscle groups to conclude your workout session. This cardiovascular exercise is going to be flushing out much of the lactic acid. Therefore you shall be improving your healing period.
  • Make Sure That You Take Rest Days. In alternative to recovery, you are able to incorporate into your routine with cardio exercise. Only understand to let your muscles to repair, healing is the only time your muscles grow.
  • Concentrate On The Way You Breath. With this and most exercise movements inhaling and exhaling is very important. You need to be exhaling out during your target muscle constriction and inhaling when the target muscles are relaxing.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to keep away from these standard mistakes to ensure ideal technique and see rapid gains. Moreover, when you eliminate these errors you will minimize the likelihood of having to deal with injuries.

  • Avoid Cheating. In most the time, cheating is applying momentum instead of the strength of your agonist (target) muscle tissue. Once in a while, some cheating on your final rep can be beneficial to overload your muscle, although not for more than a handful of reps.
  • You’ll Do Better To Not Neglect Your Painfulness. Tender muscle tissue and pain from injuries are definitely not the same thing. Any time you appear agony while you are training you ought to stop, or you will simply just mhelp to make this injury even worse.
  • Don’t Relax Your Core. Keeping your abs flexed to protect your backbone by maintaining your internal pressure.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Decline Bent Arm Pullover Recap

At this point you ought to carryout barbell decline bent arm pullover correctly. Your future step is to conduct barbell decline bent arm pullover as a piece of your habitual resistance training program to build your Lats.

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