barbell decline pullover
barbell decline pullover is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie down on a decline bench with your head lower than your hips and your feet secured.
Step 2
Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
Step 3
Extend your arms above your chest, keeping a slight bend in your elbows.
Step 4
Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
Step 5
Pause for a moment, then return the barbell to the starting position by reversing the motion.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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