Front Raise And Pullover
Muscles worked
Instructions
- 1Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
- 2Place 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.
- 3Now 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.
- 4Now return the barbell to the starting position by reversing the motion as you exhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Front Raise And Pullover
The front raise and pullover blends two classic movements into one continuous arc: from the thighs, the bar sweeps upward in front of the body all the way overhead, similar to a reversed pullover covering roughly 180 degrees. This unusual path heavily loads the upper chest and front deltoids on the way up, then brings in the lats and triceps as the arms pass overhead. It's a compound movement that demands good shoulder mobility and strict control of the bar path, since the arms stay extended throughout. It's performed with a noticeably lighter load than a standard press, prioritizing movement quality over weight. A useful way to vary the training angles on the upper body alongside your regular presses and pulls.
check_circleBenefits
- check_circleWorks the upper chest and front deltoids
- check_circleBrings in the lats at the top of the arc
- check_circleImproves shoulder mobility and control
- check_circleGood variation to change up your usual training angles
lightbulbExecution tips
- lightbulbUse a light load, well below your usual press weight
- lightbulbKeep the arms extended throughout, without breaking at the elbows
- lightbulbControl the speed, especially in the overhead portion
- lightbulbWarm up your shoulders thoroughly beforehand
warningCommon mistakes
- warningLoading it as heavy as a standard press
- warningBending the elbows to cheat the range of motion
- warningRushing the movement and losing control overhead
- warningSkipping a shoulder warm-up before this large-range movement
helpFrequently asked questions
What load should I use for this exercise?expand_more
A very light load compared to a press, since the goal is controlling the bar path, not lifting heavy.
Do I need good shoulder mobility?expand_more
Yes, the arm needs to pass overhead while staying extended, which requires decent shoulder mobility.
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