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All exercises

Barbell decline pullover

Intermediate

Barbell decline pullover is a compound barbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Lie down on a decline bench with your head lower than your hips and your feet secured.
  2. 2Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
  3. 3Extend your arms above your chest, keeping a slight bend in your elbows.
  4. 4Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
  5. 5Pause for a moment, then return the barbell to the starting position by reversing the motion.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell front raise and pulloverBarbell
  • Dumbbell lying pullover on exercise ballDumbbell
  • Dumbbell pullover hip extension on exercise ballDumbbell
  • Dumbbell pulloverDumbbell
  • Dumbbell around pulloverDumbbell
  • Dumbbell pullover on exercise ballDumbbell
Logged today · 3 min restBarbell decline pullover

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