10 Best Barbell Decline Wide-grip Pullover Alternatives for Home Gyms

The Barbell Decline Wide-grip Pullover is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Decline Bent Arm Pullover, the EZ Bar Lying Bent Arms Pullover and the Barbell Pullover. A harder version, the Bent-arm Barbell Pullover, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Decline Wide-grip Pullover

Barbell Decline Wide-grip PulloverPlay demonstration
Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Triceps, Chest

How to perform 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.
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Ranked Barbell Decline Wide-grip Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Decline Wide-grip Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Barbell Decline Bent Arm PulloverPlay demonstration

    1. Barbell Decline Bent Arm Pullover

    98% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Lie down on a decline bench with your head lower than your hips and your feet secured.
    2. Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
    3. Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
    4. Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: free weights, the same as the Barbell Decline Wide-grip Pullover
    • Body position: lying on your back, the same as the Barbell Decline Wide-grip Pullover
  2. Bent-arm Barbell Pullover

    Progression

    2. Bent-arm Barbell Pullover

    93% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the lats.

    How to perform this exercise
    1. Lie on a flat bench with a barbell using a shoulder grip width.
    2. Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
    3. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
    4. At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
    5. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: free weights, the same as the Barbell Decline Wide-grip Pullover
    • Body position: lying on your back, the same as the Barbell Decline Wide-grip Pullover
  3. EZ Bar Lying Bent Arms PulloverPlay demonstration

    3. EZ Bar Lying Bent Arms Pullover

    93% match
    • Lats
    • Ez-barbell
    • Intermediate
    • Isolation

    A good swap when you have an EZ bar to work with, and it still works the lats.

    How to perform this exercise
    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
    3. Extend your arms straight above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
    5. Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: free weights, the same as the Barbell Decline Wide-grip Pullover
    • Body position: lying on your back, the same as the Barbell Decline Wide-grip Pullover
  4. Barbell PulloverPlay demonstration

    4. Barbell Pullover

    87% match
    • Lats
    • Barbell
    • Intermediate
    • Isolation

    It still works the lats, through a different movement.

    How to perform this exercise
    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
    3. Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats.
    4. Pause for a moment, then raise the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: free weights, the same as the Barbell Decline Wide-grip Pullover
    • Body position: lying on your back, the same as the Barbell Decline Wide-grip Pullover
  5. Cable Lying Extension Pullover (With Rope Attachment)Play demonstration

    5. Cable Lying Extension Pullover (With Rope Attachment)

    81% match
    • Lats
    • Cable
    • Intermediate
    • Isolation

    A good swap when you have a cable machine to work with, and it still works the lats.

    How to perform this exercise
    1. Attach a rope to a cable machine and set the pulley at the highest position.
    2. Lie down on a bench with your head towards the cable machine.
    3. Hold the rope with both hands and extend your arms straight up above your chest.
    4. Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
    5. Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: a cable, not free weights
    • Body position: lying on your back, the same as the Barbell Decline Wide-grip Pullover
  6. Cable Straight Arm PulldownPlay demonstration

    6. Cable Straight Arm Pulldown

    72% match
    • Lats
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a straight bar to the high pulley of a cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
    4. Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement.
    5. Pause for a moment at the bottom, then slowly return the bar to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: a cable, not free weights
    • Body position: standing, not lying on your back
  7. Cable Straight Arm Pulldown (With Rope)Play demonstration

    7. Cable Straight Arm Pulldown (With Rope)

    72% match
    • Lats
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a rope to the cable machine at the highest setting.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope with both hands, palms facing down.
    4. Extend your arms fully in front of you, keeping your elbows slightly bent.
    5. Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
    6. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: a cable, not free weights
    • Body position: standing, not lying on your back
  8. Rope Straight-arm Pulldown

    8. Rope Straight-arm Pulldown

    71% match
    • Lats
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
    2. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
    3. Pause at the bottom of the motion, squeezing your lats.
    4. Return to the starting position without allowing the weight to fully rest on the stack.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: a cable, not free weights
    • Body position: standing, not lying on your back
  9. Lever PulloverPlay demonstration

    9. Lever Pullover

    69% match
    • Lats
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat and handles of the leverage machine to a comfortable position.
    2. Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
    3. Keep your arms slightly bent and your core engaged.
    4. Slowly pull the handles towards your chest, squeezing your lats.
    5. Pause for a moment at the peak contraction, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Barbell Decline Wide-grip Pullover
    • Equipment: a machine, not free weights
    • Body position: seated, not lying on your back
  10. Barbell ShrugPlay demonstration

    10. Barbell Shrug

    68% match
    • Traps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
    2. Keep your arms straight and your back straight throughout the exercise.
    3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
    4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not lats
    • Equipment: free weights, the same as the Barbell Decline Wide-grip Pullover
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Barbell Decline Wide-grip Pullover

Barbell Decline Wide-grip Pullover FAQ

What muscles does Barbell Decline Wide-grip Pullover work?

The movement primarily targets the latissimus dorsi with secondary stress on the teres major, rear deltoids, and the serratus anterior for scapular control. Biomechanically it produces humeral extension and adduction, so cue pulling through the elbows to emphasize lat recruitment.

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