Wide-Grip Decline Barbell Pullover

Technique

How to perform Wide-Grip Decline Barbell Pullover

1. Position the barbell on the floor behind the decline bench where you can reach and return it while keeping your torso supported.
2. Lie back, secure your legs and take a wider-than-shoulder-width overhand grip on the bar.
3. Keep your elbows straight as you lift the bar in a controlled arc until it is above your chest.
4. Lower the bar behind your head by moving at the shoulders, stopping within the range you can control without lifting your torso or arching farther.
5. Pull the bar back above your chest along the same arc while maintaining the elbow position.
6. After the final repetition, lower the bar all the way onto the floor and confirm it is supported before releasing your grip.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.