Exercise guide · Intermediate · Compound

Barbell Decline Pullover: How to Do It & Muscles Worked

The barbell decline pullover is a chest exercise performed on a decline bench, targeting the pectorals with secondary emphasis on the triceps and shoulders. It involves lowering a barbell in an arc behind the head and returning to the starting position, requiring control and stability.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell decline pullover
Front view: muscles worked by the barbell decline pullover. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the barbell decline pullover. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the barbell decline pullover

  1. Step 1: Lie down on a decline bench with your head lower than your hips and your feet secured.
  2. Step 2: Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
  3. Step 3: Extend your arms above your chest, keeping a slight bend in your elbows.
  4. Step 4: Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
  5. Step 5: Pause for a moment, then return the barbell to the starting position by reversing the motion.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell decline pullover by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Decline Pullover alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.