Barbell Decline wide-grip pullover

Barbell Decline wide-grip pullover

The barbell decline wide-grip pullover is a highly effective exercise that targets multiple muscle groups in the upper body. This compound movement primarily engages the muscles of the chest, back, and arms, making it a great choice for those looking to strengthen and tone their upper body. The exercise is performed by lying on a decline bench with your feet securely locked in place. Holding a barbell with a wide grip, positioned directly above your chest, you slowly lower it behind your head while keeping your arms straight. The barbell should descend until you feel a stretch in your chest muscles, and then you raise it back up to the starting position using controlled movements. By incorporating the decline angle, this exercise places more emphasis on the lower chest muscles, particularly the pectoralis major. Additionally, the wide grip engages the back muscles, namely the latissimus dorsi, as well as the triceps and shoulders. This movement challenges both the strength and stability of your upper body, promoting muscle growth and enhancing overall upper body strength. To ensure safety and maximize the benefits of this exercise, it is crucial to maintain proper form throughout. Pay close attention to your breathing pattern, engaging your core muscles for stability. Gradually increase the weight used as you become more comfortable and stronger. Including the barbell decline wide-grip pullover in your workout routine can help you build a well-rounded upper body, with increased strength and muscle definition. Remember to always consult with a fitness professional to ensure this exercise is suitable for your personal fitness goals and any pre-existing conditions. Happy lifting!


  • Start by setting up a decline bench at a 30-45 degree angle.
  • Lie down on the bench with your head at the lower end and your feet securely hooked under the pads.
  • Grasp the barbell with a wide overhand grip, slightly wider than shoulder width apart.
  • Hold the barbell above your chest with your arms extended and your elbows slightly bent.
  • Inhale and slowly lower the barbell behind your head towards the floor, keeping your arms straight.
  • Exhale and slowly bring the barbell back up to the starting position, maintaining control and tension in your muscles.
  • Repeat for the prescribed number of repetitions.
  • Ensure to use a weight that challenges you without compromising your form.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a lighter weight and gradually increase the load as you get more comfortable and stronger.
  • Breathe properly and exhale during the concentric phase to generate more power.
  • Incorporate a controlled tempo, focusing on both the eccentric and concentric phases.
  • Include a variety of pulling exercises in your workout routine to target different muscle groups.
  • Don't neglect your back, chest, and shoulder muscles as they play a significant role in this exercise.
  • Consider working with a fitness professional to ensure proper technique and form.
  • Monitor your heart rate and gradually increase the intensity of your workouts over time.
  • Listen to your body and take rest days when needed to allow for proper recovery.


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