Decline Barbell Pullover

Decline Barbell Pullover

Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Chest, Shoulders, Triceps
Equipment Barbell
Emphasis Compound
Type Pull

Decline Barbell Pullover Instructions

  • Position your legs securely in the padding of the decline bench and lay back.
  • Grip the barbell as you would for a close grip bench press.
  • Lower the barbell to where your elbows are roughly 90-degrees.
    • The bar should be at or just above your chest.
  • While keeping your arms in that fixed position, move the weight behind your head in a semicircular motion until the bar is behind your head, parallel with the floor.
    • You should feel a strong stretch in the lat.
    • Don't beyond your range-of-motion. Your mobility/flexibility will improve through performing this exercise consistently over time.
  • Return to the starting position by contracting the lats and performing the opposite semicircular motion.


  • The arms do not initiate the movement. They are levers for your lats.
    • Arms are passive.
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