Wide-Grip Decline Barbell Pullover

Wide-Grip Decline Barbell Pullover is a strength - shoulder extension on a decline support exercise involving Latissimus dorsi, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi, Pectoralis major
Secondary muscles: Long head of triceps brachii, Serratus anterior, Rectus abdominis
Exercise type: Strength - shoulder extension on a decline support

Exercise technique

Bench
Secure your legs in the decline-bench pads.
Bar
Use safe assistance or a rack to take a light bar with a wide overhand grip.
Start
Hold the bar above your chest with long arms.
Elbows
Maintain a small fixed bend.
Lower
Move the bar behind your head in a semicircular arc.
Limit
Stop while shoulder comfort and lower-back control remain; horizontal arms are not required.
Return
Reverse the arc to the chest, then transfer safely to a spotter or rack.

Key technique points

Do not pull the bar from the floor behind your head.
Choose a wide grip within comfortable shoulder range.
Maintain elbow angle.
Check the leg restraint.
Keep the bar clear of your head.
Exhale while bringing it forward.

Common mistakes

Unsafe floor pickup

Do not lift a bar uncontrollably from behind your head while declined.

Overly wide grip

Do not force shoulder flexion into an uncomfortable angle.

Arching the lower back

Do not enlarge the pullover range through torso extension.

Bending the elbows

Do not turn shoulder movement into a triceps extension.

Releasing behind the head

Do not abandon the load at head level after the set.

Forcing depth

Do not exceed shoulder control merely to reach horizontal arms.

Frequently asked questions