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Home » Exercise Guides » Back

Master the Decline Barbell Pullover for Total Upper Body Gains

How to do the decline barbell pullover

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:11 AM EDT

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The decline barbell pullover is a great exercise for both the latissimus dorsi and the pectoralis major. The exercise is better for isolating the muscles rather than being an overall mass builder but it’s still very effective for adding muscle size and strength.

Now, anyone from beginner to advanced lifters can safely perform this movement but it’s best to start with lighter resistance loads until you get the hang of the exercise, and then you can think about adding weight for more resistance.

The decline barbell pullover is an ideal exercise to include in your workout routine.

Decline Barbell Pullover Details
Basic Information
Body Part
Chest
Primary Muscles
Latissimus Dorsi, Pectoralis major, Serratus Anterior, Teres Major, Triceps brachii
Secondary Muscles
Deltoids, Rhomboids
Equipment
Barbell, Weight Plates, Decline Bench
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Build Strength: Kettlebell Alternating Row for Total Upper Body
  • Leaning Lateral Raise: Target Deltoids & Upper Back Muscles
  • Single-Arm Lat Pulldown: Target Your Back and Arms Effectively
  • Chest-Supported Y Raise: Strengthen Your Upper Back Muscles

In this Exercise

  • Target Muscle Group: Latissimus Dorsi, Pectoralis Major
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Barbell. bench
  • Difficulty: Beginner

Exercise Instructions

  1. Lie on a decline bench and secure your feet between the support padding.
  2. Grab a barbell with a shoulder-width grip and hold it with arms straight, and above your lower chest.
  3. Now, slowly lower the barbell down until your arms are extended and aligned with your torso. Inhale during this portion of the exercise.
  4. Then raise the barbell back up until it’s directly above your lower chest while contracting your lats and chest. Exhale during this portion of the exercise.
  5. Repeat for the desired number of reps.

Variations & Tips

  • You can use an E-Z curl bar for less stress on the wrists.
  • Squeeze both the lats and chest simultaneously during the positive portion of the exercise.

Watch: How to do the decline barbell pullover

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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