Barbell Decline Pullover
Strengthen your chest & lats with the Barbell Decline Pullover! Targets upper body muscles for power & definition.
The Barbell Decline Pullover is a compound exercise that mainly works the back and chest, with help from the triceps. You'll need: barbell or decline bench.
Required Equipment
Barbell Decline Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Barbell Decline Pullover Variations and Alternatives
How to do the Barbell Decline Pullover
Position a decline bench appropriately and select the weight for your barbell.
Lie down on the decline bench with your feet securely anchored.
Grasp the barbell with an overhand grip, keeping your hands a bit wider than shoulder-width apart.
Start with the barbell held directly above your chest, arms fully extended, and keep a slight bend in the elbows.
Inhale as you slowly lower the barbell in an arc behind your head, keeping the arms fixed in the slightly bent position.
Lower the barbell until you feel a stretch in your chest and lats, being careful not to strain your shoulders.
Exhale and bring the barbell back to the starting position, following the same arc motion.
Repeat for the desired number of repetitions.
Make sure to maintain control of the weight throughout the movement, and avoid letting the bar drop too quickly. It's important to use a weight that allows you to perform the exercise with proper form to prevent injury.
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Barbell Decline Pullover FAQs
What muscles does the Barbell Decline Pullover work?
The Barbell Decline Pullover mainly works the back and chest, with help from the triceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Barbell Decline Pullover?
Barbell or decline bench.
Is the Barbell Decline Pullover a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Decline Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Decline Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Arm Bent Pullover, Barbell Decline Bench Press and Barbell Pullover.
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