Quick Answer
Lying Barbell Front Raise and Pullover is a beginner strength exercise that targets your chest, shoulders and lats. It uses a barbell. Lie flat on a bench with your feet flat on the floor.
Video Tutorial
How to Perform the Lying Barbell Front Raise and Pullover
- 1
Lie flat on a bench with your feet flat on the floor.
- 2
Hold a barbell with an overhand grip, resting it over your upper thighs with arms extended.
- 3
Keeping your arms straight, raise the bar in an arc forward and up over your chest.
- 4
Continue the arc, lowering the bar behind your head until your arms are parallel to the floor.
- 5
Reverse the motion, pulling the bar back over your chest and lowering it to your thighs.
- 6
Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Lying Barbell Front Raise and Pullover isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lying Barbell Front Raise and Pullover work?
The Lying Barbell Front Raise and Pullover primarily works your chest, shoulders and lats. Secondary muscles include the triceps and core.
What equipment do I need for the Lying Barbell Front Raise and Pullover?
The Lying Barbell Front Raise and Pullover needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Lying Barbell Front Raise and Pullover suitable for beginners?
Yes. The Lying Barbell Front Raise and Pullover is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Lying Barbell Front Raise and Pullover should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lying Barbell Front Raise and Pullover every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest, shoulders and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.