Step by step instructions, muscle activation and variants for the Barbell Decline Pullover.
The Barbell Decline Pullover is a chest and lat exercise performed lying on a decline bench, lowering the barbell in an arc from above the chest toward the floor behind the head. The decline angle shifts emphasis to the lower chest and increases the stretch on the lats and serratus.
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The Barbell Decline Pullover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.