Breathing
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
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Strength movement using Barbell.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
Repeat the movement for the prescribed amount of repetitions of your training program.
When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Technique guidance
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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