Barbell Decline Pullover
Description
The barbell decline pullover is a pullover performed on a decline bench with a barbell. The decline angle increases the range of motion and lat stretch compared to a flat bench pullover. It targets the lats, chest, and serratus anterior.
Muscle Group
Equipment Required
Barbell Decline Pullover Instructions
- Set a decline bench to 15 to 30 degrees. Hook your feet under the pads.
- Hold a barbell with a shoulder-width grip above your chest, arms extended.
- Slowly arc the bar behind your head and toward the floor.
- Continue until you feel a deep stretch in your lats and chest.
- Pull the bar back over to above your chest using your lats and chest.
- Keep a slight bend in your elbows throughout.
- Use moderate weight. Aim for 10 to 12 reps.
- The decline angle allows a deeper stretch than flat.
Barbell Decline Pullover Form & Visual
Barbell Decline Pullover Benefits
- Increased range of motion from decline angle
- Deeper lat stretch than flat pullover
- Targets lats, chest, and serratus
- Builds overhead flexibility
- Useful for chest and back development
- Different angle from standard pullover
Barbell Decline Pullover Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Serratus anterior
- Triceps brachii (long head)
- Teres major
Barbell Decline Pullover Variations & Alternatives
- Barbell Pullover (flat)
- Dumbbell Pullover
- Barbell Bent-Arm Pullover
- Cable Straight-Arm Pulldown
- Decline Dumbbell Pullover
