Front Raise And Pullover

Also called front raise pullover, barbell pullover and lying front raise.

Works

Chest, plus lats, shoulders and triceps

Equipment

Barbell

Level

Beginner

Type

Compound

How to do it

Setup. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

1. 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.
2. 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.
3. Now return the barbell to the starting position by reversing the motion as you exhale.
4. Repeat for the recommended amount of repetitions.

Cues

• Bar on the thighs, arms straight.
• Sweep the bar over the chest.
• Lower behind the head to a stretch.
• Reverse the arc slowly.

Common mistakes

• Bending the elbows.
• Low back arching off the bench.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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