Pullover with barbell and bent arm (declined)
The declined bent arm pullover with barbell enhances upper body strength and flexibility. Primarily activating the chest (pectoralis major), the lats (latissimus dorsi), and the triceps, it also engages the core for stability. This exercise promotes upper body muscle growth and improves shoulder mobility. Athletes benefit by boosting their overall upper body power and enhancing posture, which is crucial for performance in sports that require upper body strength and endurance. It's excellent for developing a balanced and powerful physique.
| Primary muscle group: | Chest |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
28kg
Avg. weight
61lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lie supine on a declined bench, securing your feet under the foot pads. Have a partner hand you a loaded barbell or pick it up from behind you on the floor.
- 2Hold the barbell with a narrow pronated grip and press it up over your chest.
- 3Flex your elbows to an angle of approximately 90 degrees. Inhale as you slowly lower the bar backward, behind your head, until you feel a mild stretch under your arms.
- 4Exhale as you reverse the movement and return the bar to the starting position.
- 5Repeat for the prescribed number of repetitions.
Tips & Tricks
Maintain a Suitable Grip: Use a grip that feels comfortable and allows you to complete the full range of motion. Typically, a grip slightly wider than shoulder-width works best.
Controlled Movements: Perform the exercise slowly and with control. This ensures maximum muscle engagement and reduces the risk of injury.
Proper Breathing: Inhale deeply as you lower the barbell, and exhale as you bring it back over your chest. Proper breathing aids in maintaining stability and focus.
Avoid Overextending: Do not lower the barbell too far behind your head. Keeping the range of motion within a controlled arc ensures the safety of your shoulders and eliminates unnecessary stress.
Engage the Core: Keep your core engaged throughout the movement. This provides better stabilization and helps maintain a proper form.
Neutral Spine Position: Keep your spine neutral. Avoid arching your back excessively as this can lead to strain and potential injury.
Wrist Position: Keep your wrists aligned with your forearms to avoid unnecessary strain. Relaxing your grip slightly can help maintain the right wrist position.
Spotter Assistance: If you're using a heavy load, have a spotter assist you, especially when lifting and lowering the barbell to and from the starting position.
Gradual Progression: Start with a lighter weight to familiarize yourself with the movement and gradually increase the weight as your strength improves.
Focus on Muscle Activation: Concentrate on the muscles you are targeting-primarily your chest and lats. Mental focus can improve muscle activation and performance.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
