Quick Answer
Front Raise and Pullover is a beginner strength exercise that targets your chest, shoulders and lats. It uses a barbell. Lie flat on bench, feet on floor.
Video Tutorial
How to Perform the Front Raise and Pullover
- 1
Lie flat on bench, feet on floor.
- 2
Hold barbell overhand grip (~15 inches wide).
- 3
Start bar over upper thighs, arms extended, slight elbow bend.
- 4
Inhale, raise bar in arc forward/up and over head.
- 5
Keep arms straight. Lower until arms parallel to floor behind head.
- 6
Exhale, reverse arc, bring bar back over chest and down to start.
- 7
Repeat.
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 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 Front Raise and Pullover work?
The 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 Front Raise and Pullover?
The 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 Front Raise and Pullover suitable for beginners?
Yes. The 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 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 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.