Decline Dumbbell Pullover

HOW TO DO IT

1. 1Set a decline bench to roughly 15 to 30 degrees and secure your legs under the pads.
2. 2Lie back with your upper back and shoulders supported and your head clear of the bench edge.
3. 3Hold one dumbbell vertically with both hands cupped under the top head, arms extended over your chest.
4. 4Keep a slight bend in the elbows and lower the dumbbell in an arc behind your head until you feel a strong stretch.
5. 5Pull the dumbbell back over your chest by contracting the chest and lats, stopping just short of the start position.
6. 6Keep your hips pinned to the bench and your ribs down throughout.

COMMON MISTAKES

• Straightening the arms completely, turning it into a triceps extension.
• Letting the dumbbell drift too far behind the head and losing tension at the bottom.
• Bouncing out of the stretched position instead of pausing under control.
• Arching the lower back or lifting the hips off the decline pad.
• Using a weight so heavy that the shoulders roll forward at the bottom.

TIPS

• Use a lighter dumbbell than your flat pullover weight; the decline stretch is stronger.
• Keep the elbows softly bent and locked at that angle for the whole rep.
• Think about pulling with the lats and chest rather than lifting with the arms.
• Control the eccentric for two to three seconds and pause briefly at the bottom stretch.
• Keep your chin slightly tucked so your head does not press into the bench.

SAFETY

• The decline position raises blood pressure and can cause lightheadedness, so rise slowly after the set.
• Do not force the shoulder into hyperextension if you feel sharp pain.
• Make sure the leg pads are locked before you lie back.

DETAILS

Muscles

ChestLatsBack

Equipment

DumbbellDecline Bench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Body position

Lying on the back

Bench angle

Decline