Chest
The main muscle group listed for this exercise.
Exercise guide
Wide-Grip Decline Barbell Pullover
Wide-Grip Decline Barbell Pullover is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
Wide-Grip Decline Barbell Pullover also involves shoulders, arms.
Strength
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Wide-Grip Decline Barbell Pullover
- 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.
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Workout templates that use this exercise.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Wide-Grip Decline Barbell Pullover.
What muscles does Wide-Grip Decline Barbell Pullover work?
Wide-Grip Decline Barbell Pullover primarily trains the chest and also involves the shoulders and arms.
Is Wide-Grip Decline Barbell Pullover beginner-friendly?
It is listed as intermediate.
What equipment do I need for Wide-Grip Decline Barbell Pullover?
This variation uses a barbell.
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