Wide-Grip Decline Barbell Pullover

An intermediate strength exercise for the chest, shoulders and triceps, done with a barbell and a bench or box.

Movement guide

Wide-Grip Decline Barbell Pullover

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusChest · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Front Raise And Pullover demonstrated on the 3D figure

3D demoFront Raise And PulloverBeginner · A barbell + A bench or box

Similar move, beginner grade.

This move

Wide-Grip Decline Barbell Pullover demonstrated on the 3D figure

3D demoWide-Grip Decline Barbell PulloverIntermediate · A barbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Shoulders, Triceps.

Equipment

A barbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-Arm Dumbbell Pullover demonstrated on the 3D figure

3D demoBent-Arm Dumbbell PulloverIntermediate · A dumbbell + A bench or box

Straight-Arm Dumbbell Pullover demonstrated on the 3D figure

3D demoStraight-Arm Dumbbell PulloverIntermediate · A dumbbell + A bench or box

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Decline barbell bench press demonstrated on the 3D figure

3D demoDecline barbell bench pressIntermediate · A barbell + A bench or box

Decline dumbbell bench press demonstrated on the 3D figure

3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Wide-Grip Decline Barbell Pullover work?

Mainly the chest, with help from the shoulders and triceps.

What equipment do I need for the Wide-Grip Decline Barbell Pullover?

A barbell + A bench or box.

Is the Wide-Grip Decline Barbell Pullover good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Front Raise And Pullover.

What is an easier alternative to the Wide-Grip Decline Barbell Pullover?

Try the Front Raise And Pullover. It works similar muscles at a lower grade.

How do I make the Wide-Grip Decline Barbell Pullover harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.