Decline Barbell Pullover

Decline Barbell Pullover Instructions

• Position your legs securely in the padding of the decline bench and lay back.
• Grip the barbell as you would for a close grip bench press.
• Lower the barbell to where your elbows are roughly 90-degrees.
• The bar should be at or just above your chest.
• While keeping your arms in that fixed position, move the weight behind your head in a semicircular motion until the bar is behind your head, parallel with the floor.
• You should feel a strong stretch in the lat.
• Don't beyond your range-of-motion. Your mobility/flexibility will improve through performing this exercise consistently over time.
• Return to the starting position by contracting the lats and performing the opposite semicircular motion.

*Tips*

• The arms do not initiate the movement. They are levers for your lats.
• Arms are passive.