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Decline Barbell Wide-Grip Pullover

A pullover on a decline bench with a wide grip that stretches the lats and chest through an extended arc.

BackBarbellShoulder extension
Start
Decline Barbell Wide-Grip Pullover — Start
End
Decline Barbell Wide-Grip Pullover — End

Primary

Latissimus dorsiPectoralis major

Secondary

Triceps brachiiTeres majorSerratus anterior

Equipment

Barbell

Pattern

Shoulder extension

Setup

  1. 01Lie back on a decline bench, feet hooked under the pads.
  2. 02Hold a barbell over the chest with a wide grip.
  3. 03Keep a slight, fixed bend in the elbows.
  4. 04Set the shoulder blades down and brace the trunk.

Execution

  1. 01Lower the bar back over the head in a wide arc.
  2. 02Stop when a deep lat and chest stretch is reached.
  3. 03Pull the bar back over the chest along the same arc.
  4. 04Keep the elbow angle unchanged throughout.

Checkpoints

  • -The elbows keep the same slight bend all rep.
  • -The decline angle deepens the stretch behind the head.
  • -The ribs stay down with no excessive arch.
  • -The bar moves in a controlled arc, never dropped.

Common mistakes

  • -Bending the elbows more as the weight gets heavy.
  • -Lowering past a comfortable shoulder range.
  • -Using a grip so wide the shoulders pinch.
  • -Rushing the arc and losing tension at the stretch.

Programming notes

  • -Use 3 sets of 8 to 12 reps with moderate weight.
  • -Pause 1 second at the stretched position each rep.
  • -Keep loads conservative; the decline stretch stresses the shoulders.

Related exercises

Barbell Bent Arm Pullover

Barbell / Back

Dumbbell Pullover

Dumbbell / Chest

Dumbbell Straight Arm Pullover

Dumbbell / Chest

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