How to do the Barbell Decline Wide-grip Pullover
Barbell Decline Wide-grip Pullover is an intermediate single-joint isolation pulling exercise targeting the Lats in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Chest.
Barbell Decline Wide-grip Pullover demonstration · © GymiaFit
Barbell Decline Wide-grip Pullover at a glance
- Primary muscles
- Lats
- Secondary muscles
- Triceps, Chest
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Decline Wide-grip Pullover step by step
- 1Lie on a decline bench with your head lower than your hips and your feet secured.
- 2Hold a barbell with a wide grip and extend your arms straight above your chest.
- 3Lower the barbell behind your head in a controlled manner, keeping your arms straight.
- 4Pause for a moment, then raise the barbell back to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Decline Wide-grip Pullover — questions
What muscles does the Barbell Decline Wide-grip Pullover work?
The Barbell Decline Wide-grip Pullover primarily targets the Lats. It also recruits the Triceps, Chest as secondary movers.
What equipment do I need for the Barbell Decline Wide-grip 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 Wide-grip 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 Wide-grip Pullover?
Barbell Bent Arm Pullover, Barbell Decline Bent Arm Pullover, Barbell Pullover 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 Wide-grip 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.