Exercise guide · Intermediate · Compound

Barbell Decline Bent Arm Pullover: How to Do It & Muscles Worked

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.

Primary muscles
Lats
Secondary muscles
Chest , Triceps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell decline bent arm pullover
Front view: muscles worked by the barbell decline bent arm pullover. Primary: lats. Secondary: chest and triceps.
Back view: muscles worked by the barbell decline bent arm pullover. Primary: lats. Secondary: chest and triceps.
Primary Secondary

How to do the barbell decline bent arm pullover

  1. Step 1: Lie down on a decline bench with your head lower than your hips and your feet secured.
  2. Step 2: Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
  3. Step 3: Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
  4. Step 4: Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell decline bent arm pullover by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Decline Bent Arm Pullover alternatives

More exercises that train the lats as their main target:

More lats exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.