Wide-Grip Decline Barbell Pullover

How to perform

1. 01Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
2. 02When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
3. 03Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
4. 04Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
5. 05Repeat the movement for the prescribed amount of repetitions of your training program.
6. 06When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.