Decline Bench Dumbbell Pullover

Exercise Information

  • Alternative Names: Decline dumbbell pullover
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Chest, lats, triceps, rear deltoids, rhomboids
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations:
  • Alternative: Straight-arm pulldown

The decline bench dumbbell pullover works your chest, triceps, and lats with more intensity than the basic version, giving your back and chest muscles a greater amount of stretch while you move the dumbbell down behind your head. You can incorporate it into your chest workout routine and perform it along with the flat bench dumbbell pullover to make it more effective.

Decline Bench Dumbbell Pullover Exercise Information

  • Alternative Names: Decline dumbbell pullover
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Chest, lats, triceps, rear deltoids, rhomboids
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations:
  • Alternative: Straight-arm pulldown

How to do Decline Bench Dumbbell Pullover

Position your body on the decline bench and secure both your legs at the end of it. Reach for a dumbbell (weighing about 20-40 lbs) behind your head. Raise the weight by using both your hands, while keeping the arms fully extended. From this initial position, lower the weight until your arms are parallel to the ground. Keeping control of the weight, move the dumbbell up back to the initial position.

Decline Bench Dumbbell Pullover

Decline Dumbbell Pullover Tips

  • If you are using a heavier dumbbell, have a spotter to help you lift the weight.
  • Keep your arms fully extended throughout the movement to keep your triceps from overly stretched.

Alternative Exercise

Straight-Arm Pulldown

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