Barbell Decline Bent-Arm Pullover

The bent-arm pullover on a decline bench, head below the hips; the elbows keep their bend while the bar travels from above the chest to behind the head and back.

How to do it

Setup

Lying on a decline bench, legs hooked under the pads, a close overhand grip, the bar over the chest with the elbows bent.

Steps

Lower the bar past the head toward the floor, keeping the elbow bend.
Stop where the upper arms line up with the torso.
Pull the bar back over the face to above the chest.

Common mistakes

Opening and closing the elbows: the bend stays fixed; this is not a triceps press. Lowering until the shoulders pinch: stop with the upper arms in line with the body. Legs loose under the pads: lock them in before the first rep.

Breathing

Deep inhale lowering behind the head, exhale pulling over.