Decline Bent Arm Barbell Pullover

In SetGrip: Barbell Pullover (Decline, Bent Arm)

Secondary muscles
Triceps, Pectorals
Body part
Back
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

Track this exercise in SetGrip — no account needed

Download SetGrip on the App Store

Combining the decline bench with bent elbows gives you the lat-focused pullover at its heaviest: the shortened lever tolerates load and the head-down angle deepens the stretch. It rewards a controlled tempo, because losing position behind your head with a heavy bar on a decline leaves little room to bail.

How to do the Decline Bent Arm Barbell Pullover

  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.

Tip: Breathe in deeply as you lower and let the ribcage expand before pulling back over.

Muscles worked

Primary

Lats · Back

The lats pull the arms from overhead back toward the body and get a long stretch at the bottom, especially on bent arm and decline variations.

Secondary

  • Triceps — The long head of the triceps stretches at the bottom and helps hold the elbow angle on bent arm pullovers.
  • Pectorals — The pecs assist from the stretched position and do more of the work on straight arm variations with the arms wide.

Common mistakes

  • Elbows bending as you lower — set the elbow angle at the start and keep it fixed, otherwise the triceps take over.
  • Arching to get lower — let the shoulders open and the ribs stay down; the stretch should come from the lats and chest, not the spine.
  • Pulling too far over — stop when the arms are vertical over the chest, since past that the tension is gone.
  • Rushing the stretch — lower slowly over three seconds and pause at the bottom before pulling back.

Where it fits in a workout

Pullovers go late in a chest or back session as an isolation movement. Superset them with chest flies or a straight arm pulldown.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without barbell

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

Track the Decline Bent Arm Barbell Pullover in SetGrip

All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.

Download SetGrip on the App Store

More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.