Barbell Decline Pullover

Barbell Decline Pullover

The Barbell Decline Pullover is a dynamic and challenging exercise that primarily targets the upper body muscles including the chest, back, and shoulders. It is a popular exercise among weightlifters and bodybuilders due to its effectiveness in building upper body strength and improving posture. To perform the Barbell Decline Pullover, you will need a decline bench and a barbell with weight plates. Lie down on the decline bench with your head towards the lower end and feet secured. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. As you inhale, lower the barbell towards your forehead in a controlled manner, keeping your arms slightly bent. Once you feel a stretch in your chest and back muscles, exhale and lift the barbell back to the starting position, engaging your chest muscles throughout the movement. It is crucial to maintain proper form during the exercise to prevent any strain or injury. Keep your core engaged, maintain a slight arch in your lower back, and avoid using momentum to lift the weight. Start with lighter weights and gradually increase the load as your strength and technique improve. The Barbell Decline Pullover not only helps in building a strong and well-defined upper body but also improves flexibility and mobility in the shoulder joints. Integrate this exercise into your regular training routine and combine it with other compound movements for a well-rounded fitness program. Remember to always warm up before performing any exercise and consult with a fitness professional to ensure proper technique and personalized guidance.


  • Lie down on a decline bench with your head at the lower end and your feet secured under the foot pads.
  • Hold a barbell with an overhand grip, wider than shoulder-width apart, and extend your arms over your chest.
  • Keep your arms straight but slightly bent at the elbows throughout the exercise.
  • Inhale and slowly lower the barbell in a semicircular motion behind your head until you feel a stretch in your chest and shoulders.
  • Exhale and return the barbell to the starting position by reversing the motion.
  • Repeat for the desired number of reps, ensuring to maintain control and stability throughout the exercise.
  • Avoid going too heavy with the weight to prevent strain on the shoulders or neck.
  • Engage your core muscles and keep your back pressed firmly against the bench for added stability.
  • Consult with a fitness professional if you are unsure about proper form or have any pre-existing conditions that may affect your ability to perform this exercise.

Tips & Tricks

  • Focus on proper form and technique to effectively target the muscles involved.
  • Incorporate a variety of exercise variations to continually challenge your muscles.
  • Gradually increase the weight to progressively overload your muscles and stimulate growth.
  • Include a proper warm-up and cool-down routine to prevent injuries and promote recovery.
  • Listen to your body and adjust the intensity and frequency of your workouts accordingly.
  • Fuel your body with nutritious foods to support muscle growth and repair.
  • Stay consistent with your workouts and strive for gradual progress over time.
  • Include compound movements in your routine to work multiple muscle groups at once.
  • Allow for adequate rest and recovery days to prevent overtraining and optimize performance.
  • Seek guidance from a qualified fitness professional to ensure proper form and technique.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine