barbell decline bent arm pullover

Lie down on a decline bench with your head lower than your hips and your feet secured. Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent. Pause for a moment, then raise the barbell back to the starting position by contracting your lats. Repeat for the desired number of repetitions.