Decline Wide-Grip Barbell Pullover

Body region

• Back
• Chest

Equipment

• Barbell or EZ Bar
• Adjustable Bench

Technique

1. Set a bench to a slight decline and lock your legs under the pads.
2. Hold the barbell over your chest with a grip wider than your shoulders.
3. Lower the bar in an arc behind your head with a slight bend in the elbows.
4. Pull it back over your chest along the same path.

Cues

• Keep the elbows softly bent and fixed.
• Use a lighter load than on a flat bench: the stretch comes earlier.

Common mistakes

• Letting the bar drop fast at the bottom, where the shoulders are most exposed.
• Getting off the decline bench without first setting the bar down on the floor or handing it off.

Alternatives

• Machine Pullover
• Straight-Arm Pulldown