Decline Barbell Pullover

Pro Tip

Try to avoid bringing the barbell too far back behind your head, if your shoulders feel uncomfortable it's best to start with the barbell a little higher up.

How To

  1. Lie flat on the bench so that your head, upper back, and lower back are firmly pressed against the bench and ground at all points, with your feet secured by the pad.
  2. Holding the barbell overhead with a shoulder-width overhand grip and arms fully extended, inhale and lower the barbell behind your head by lowering your arms backward.
  3. Continue while keeping your arms straight until the barbell passes your head.
  4. Exhale and raise the barbell up until it reaches chest level, returning to the starting position.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Forearm

A group of muscles on the inside of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.



Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Decline Bench Without Rack

If you can't find this bench, consider using a decline bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment