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.
In this Exercise
- Target Muscle Group: Latissimus Dorsi, Pectoralis Major
- Type: Strength
- Mechanics: Isolation
- Equipment: Barbell. bench
- Difficulty: Beginner
Exercise Instructions
- Lie on a decline bench and secure your feet between the support padding.
- Grab a barbell with a shoulder-width grip and hold it with arms straight, and above your lower chest.
- Now, slowly lower the barbell down until your arms are extended and aligned with your torso. Inhale during this portion of the exercise.
- 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.
- 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
Interested in measuring your progress? Check out our strength standards for Bench Press, Squat, Deadlift, and more exercises.
