How to do the Barbell Decline Pullover
Barbell Decline Pullover is an intermediate single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Barbell Decline Pullover demonstration · © GymiaFit
Barbell Decline Pullover at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Barbell Decline Pullover step by step
- 1Lie down on a decline bench with your head lower than your hips and your feet secured.
- 2Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
- 3Extend your arms above your chest, keeping a slight bend in your elbows.
- 4Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
- 5Pause for a moment, then return the barbell to the starting position by reversing the motion.
- 6Repeat for the desired number of repetitions.
Barbell Decline Pullover — questions
What muscles does the Barbell Decline Pullover work?
The Barbell Decline Pullover primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Barbell Decline Pullover?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Decline Pullover suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Decline Pullover?
Barbell Front Raise And Pullover, Floor Fly (with Barbell), Barbell Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Decline Pullover demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.