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Front Raise And Pullover

The Front Raise And Pullover primarily targets your Chest, with support from Lats, Shoulders, Triceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Pull

Primary muscles: Chest Secondary muscles: Lats, Shoulders, Triceps

How to perform Front Raise And Pullover

  1. Step 1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
  2. Step 2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
  3. Step 3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
  4. Step 4. Now return the barbell to the starting position by reversing the motion as you exhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the front raise and pullover target?

This hybrid movement primarily targets the pectoralis major through the pullover phase while the front raise portion engages the anterior deltoids. It effectively bridges the gap between chest and shoulder isolation.

What is the most important form cue for the pullover phase?

Maintain a slight, fixed bend in the elbows to keep tension on the chest and prevent excessive triceps involvement. Avoid overextending the lower back as the barbell moves behind the head.

What common mistake should I avoid during this exercise?

Avoid using momentum or swinging the barbell to complete the front raise. Controlled tempo is essential to ensure the chest and shoulders perform the work rather than relying on kinetic energy.

How should a beginner approach this movement for the first time?

Beginners should start with an empty barbell or a light PVC pipe to master the transition between the raise and the pullover. Focus on maintaining a stable core and a neutral spine throughout the full range of motion.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. This exercise is best utilized as a finisher or accessory movement rather than a primary heavy lift.

Sample sets & reps for Front Raise And Pullover

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Behind Head Chest Stretch — stretch
  • Bench Press - With Bands — band
  • Bent-Arm Dumbbell Pullover — dumbbell

See all Chest exercises →

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