Wide-Grip Decline Barbell Pullover
How to do the 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.
How to program the Wide-Grip Decline Barbell Pullover
Sets and reps
As a compound movement, the Wide-Grip Decline Barbell Pullover responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Wide-Grip Decline Barbell Pullover is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Wide-Grip Decline Barbell Pullover work?
The Wide-Grip Decline Barbell Pullover primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Wide-Grip Decline Barbell Pullover?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Wide-Grip Decline Barbell Pullover should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
