Barbell Decline Wide Grip Pullover
Description
The barbell decline wide grip pullover is performed on a decline bench with a wide grip on the barbell. The wider grip changes the lat angle and emphasizes back width. The decline position increases the stretch on the lats and chest. It is excellent for back and chest hypertrophy.
Muscle Group
Equipment Required
Barbell Decline Wide Grip Pullover Instructions
- Lie on a decline bench with feet hooked under the pads.
- Hold a barbell over your chest with a grip wider than shoulder-width.
- Use a pronated grip with palms facing forward.
- Brace your core and keep your back against the bench.
- Maintain a slight bend in the elbows throughout.
- Lower the bar back behind your head in an arc.
- Continue until you feel a deep lat and chest stretch.
- Pull the bar back over your chest using the lats.
Barbell Decline Wide Grip Pullover Form & Visual
Barbell Decline Wide Grip Pullover Benefits
- Deep lat stretch
- Builds back width
- Decline angle increases stretch
- Strong upper torso builder
- Builds the chest and lats
- Wide grip biases the back
Barbell Decline Wide Grip Pullover Muscles Worked
- Latissimus dorsi
- Pectoralis major
- Serratus anterior
- Triceps (long head)
Barbell Decline Wide Grip Pullover Variations & Alternatives
- Pullover
- Dumbbell Pullover
- Cable Pullover
- Straight Arm Pulldown
