Wide-Grip Decline Barbell Pullover
The Wide-Grip Decline Barbell Pullover is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Wide-Grip Decline Barbell Pullover
- 1
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.
- 2
When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
- 3
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.
- 4
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.
- 5
Repeat the movement for the prescribed amount of repetitions of your training program.
- 6
When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Wide-Grip Decline Barbell Pullover work?
The Wide-Grip Decline Barbell Pullover primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Wide-Grip Decline Barbell Pullover good for beginners?
The Wide-Grip Decline Barbell Pullover is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Wide-Grip Decline Barbell Pullover?
You need barbell to perform the Wide-Grip Decline Barbell Pullover. Most commercial gyms will have this available.
Track Your Progress
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