Decline Pullover (Barbell)
Lying on a decline bench, lower a barbell in an arc behind the head, then pull it back over the chest.
- Pattern
- Back
- Equipment
- Barbell
- Works
- Lats, chest
- Loads
- Shoulders, elbows
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Straight Arm Pulldown (Cable)Try it if it feels okay
The same arc on a cable, stopping short of overhead, so the shoulder moves through less range.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.