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Exercise 0037 · REF Hj4FOCd

Barbell Decline Wide-Grip Pullover exercise animation

Barbell Decline Wide-Grip Pullover

Category
Back
Equipment
Barbell
Target
Lats

The wide-grip decline pullover stretches the lats and chest with hands spread wider than a standard pullover, increasing the stretch at the bottom of the movement. It's a specialty variation for lifters chasing extra lat and chest flexibility under load. Keep the movement slow and controlled, since a wide grip with a heavy bar overhead leaves little room for sloppy control.

How to Do the Barbell Decline Wide-Grip Pullover

  1. Lie on a decline bench with your head lower than your hips and your feet secured.
  2. Hold a barbell with a wide grip and extend your arms straight above your chest.
  3. Lower the barbell behind your head in a controlled manner, keeping your arms straight.
  4. Pause for a moment, then raise the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Decline Wide-Grip Pullover primarily targets the Lats, with Triceps as the primary synergist muscle group, along with the Chest.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have barbell? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Barbell Decline Wide-Grip Pullover work?
The Barbell Decline Wide-Grip Pullover primarily targets the lats, with the triceps and chest assisting.
What equipment do I need for the Barbell Decline Wide-Grip Pullover?
The Barbell Decline Wide-Grip Pullover is done with a barbell.
What's a good alternative to the Barbell Decline Wide-Grip Pullover?
If you don't have access to a barbell, the Archer Pull Up targets the same lats using body weight instead.