Chest Exercise · Barbell

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Barbell Front Raise And Pullover

Combining a front raise with a pullover in one continuous barbell movement works the front delts and chest through an extended arc, essentially chaining two exercises into one longer time-under-tension set. It's an old-school combination move that rewards control over speed. Keep the arms nearly straight throughout to maintain the intended long lever.

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Also known as: Bb Front Raise And Pullover

Category

Chest

Equipment

Barbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Front Raise And Pullover

1. Stand with your feet shoulder-width apart, gripping a barbell with an overhand hold, palms down.
2. With your arms kept straight, raise the bar out in front of you until it's level with your shoulders.
3. Hold briefly at shoulder height, then lower the bar back down to the start.
4. From there, keeping your arms straight, lower the bar down behind your head.
5. Hold briefly at that low point, then bring the bar back up to the starting position.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Front Raise And Pullover mainly targets your Pectorals, with your Deltoids helping support the movement, along with your Triceps.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals Barbell Incline Bench Press Barbell · Pectorals

FAQ

What muscles does the Barbell Front Raise And Pullover work?

The Barbell Front Raise And Pullover mainly works your pectorals. It also helps strengthen your deltoids and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Front Raise And Pullover?

You do the Barbell Front Raise And Pullover with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Front Raise And Pullover?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Front Raise And Pullover?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.