The Barbell Decline Bent Arm Pullover is a strength-training exercise that primarily targets the muscles in the chest, back, and arms. It involves lying on a decline bench with your feet secured, and performing a pullover motion with a barbell while keeping your arms slightly bent.
How to perform
Step-by-step instructions for the Barbell Decline Bent Arm Pullover:1. Set up a decline bench at a slight angle, around 30-45 degrees, and secure your feet at the end of the bench.
2. Lie on the bench with your head closest to the floor and grab a barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Hold the barbell straight above your chest with your arms slightly bent.
4. Keeping your arms in a slightly bent position, slowly lower the barbell behind your head in a controlled motion, while maintaining a slight bend in your elbows.
5. Pause briefly when the barbell is parallel to the floor or as far back as you comfortably can.
6. Engage your chest, back, and arms muscles to slowly bring the barbell back to the starting position, keeping your arms slightly bent throughout the movement.
7. Repeat the exercise for the desired number of repetitions.
8. Remember to keep your core engaged and maintain proper form throughout the exercise.
It is important to start with a lighter weight to focus on proper form and gradually increase the weight as you become more comfortable with the movement. This exercise can also be performed using dumbbells or an EZ bar instead of a barbell.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.