Barbell Decline Pullover

Muscles worked

Setup

1. Secure your feet firmly under the decline bench rollers and lie back with your head at the lower end of the bench.
2. Grasp the barbell with an overhand, shoulder-width grip.
3. Press the bar directly above your chest with your arms extended and a slight, fixed bend in the elbows.

How to do it

1. Inhale and slowly lower the barbell in a wide arc behind your head until your upper arms are roughly in line with your torso.
2. Maintain the slight bend in your elbows throughout the entire movement to ensure the tension remains on the lats and chest rather than the triceps.
3. Exhale and pull the barbell back to the starting position over your chest using a controlled, sweeping motion.
4. Follow a controlled tempo, taking 3 seconds to lower the weight and 1 second to return to the start.

Form checklist

• Keep your lower back pressed firmly against the bench throughout the set.
• Ensure the movement occurs only at the shoulder joint; do not turn this into a tricep extension by bending the elbows.
• Stop the descent when you feel a deep stretch in the lats, avoiding any sharp pain in the shoulder capsule.
• Keep your neck neutral and head resting on the bench.

Pro tips

• Focus on 'driving the elbows' toward your hips to maximize lat recruitment rather than just pulling the bar with your hands.
• Initiate the upward phase by imagining you are trying to crush a nut in your armpit to engage the serratus and lats.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to increase time under tension in the fully stretched position.
• Use a closer grip to increase the range of motion and place more emphasis on the long head of the triceps.

Frequently asked

What muscles does the barbell decline pullover work?

The barbell decline pullover primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell decline pullover?

The barbell decline pullover uses barbell.

Is the barbell decline pullover good for beginners?

The barbell decline pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Decline Bent Arm PulloverIntermediate · lats and pectorals
• Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals
• Bodyweight Front SlamIntermediate · lats, pectorals, and triceps
• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius