pectoralsbarbell
barbell decline pullover
barbell decline pullover is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie down on a decline bench with your head lower than your hips and your feet secured.
Step 2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
Step 3. Extend your arms above your chest, keeping a slight bend in your elbows.
Step 4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
Step 5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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