10 Best Wide-grip Decline Barbell Pullover Alternatives for Limited Equipment

The Wide-grip Decline Barbell Pullover is done lying on your back with a barbell. Ranked closest by our scoring: the Floor Fly (With Barbell), Bodyweight Flyes and the Dumbbell Fly On Exercise Ball.

Wide-grip Decline Barbell Pullover

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Wide-grip Decline Barbell Pullover

The steps for the Wide-grip Decline Barbell Pullover itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Barbell · Intermediate · Isolation

  1. Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
  2. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
  3. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
  4. Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.
  6. When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

The 10 Best Wide-grip Decline Barbell Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Wide-grip Decline Barbell Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Floor Fly (With Barbell)Play demonstration

    1. Floor Fly (With Barbell)

    94% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Barbell
    How to perform it
    1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
    2. Hold a barbell with an overhand grip, arms extended straight up over your chest.
    3. Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
    4. Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
    5. Pause for a moment, then squeeze your chest muscles to bring the barbell 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: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
  2. Bodyweight Flyes

    2. Bodyweight Flyes

    94% match

    Pectorals · Intermediate · Isolation

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

    • Ez-barbell
    How to perform it
    1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
    2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
    3. Place your hands on the bars. This will be your starting position.
    4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
    5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
  3. Dumbbell Fly On Exercise BallPlay demonstration

    3. Dumbbell Fly On Exercise Ball

    93% match

    Pectorals · Intermediate · Isolation

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball and hold a dumbbell in each hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
    3. Extend your arms straight up above your chest, palms facing each other.
    4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
    5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells 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: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
    • Balance: harder to stay steady on than the Wide-grip Decline Barbell Pullover
  5. Barbell Decline PulloverPlay demonstration

    5. Barbell Decline Pullover

    93% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    1. Lie down on a decline bench with your head lower than your hips and your feet secured.
    2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
    3. Extend your arms above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
    5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
    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: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
  6. Flat Bench Cable Flyes

    6. Flat Bench Cable Flyes

    87% match

    Pectorals · Intermediate · Isolation

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

    • Cable
    How to perform it
    1. Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
    2. Lay flat on the bench and keep your feet on the ground.
    3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
    4. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
    5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
    6. Slowly come back to the starting position.
    7. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: a cable, not free weights
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
    • Balance: easier to stay steady on than the Wide-grip Decline Barbell Pullover
  7. Dumbbell Decline Twist FlyPlay demonstration

    7. Dumbbell Decline Twist Fly

    85% match

    Pectorals · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie down on a decline bench with your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
    5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
    6. Repeat for the desired number of repetitions.

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

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

Wide-grip Decline Barbell Pullover FAQ

What muscles does Wide-grip Decline Barbell Pullover work?

The exercise primarily targets the pectoralis major (especially the sternocostal fibers) via a long-lever shoulder extension and stretch. It also engages the serratus anterior and latissimus dorsi as stabilizers during the arc of motion.

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