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Barbell Decline 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

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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