Barbell Front Raise and Pullover
Description
The barbell front raise and pullover is a compound exercise where you lie on a bench, start with the bar at your hips, arc it overhead (front raise), then continue the arc behind your head (pullover), and reverse back to your hips. It combines shoulder flexion with lat/chest extension in one continuous movement.
Muscle Group
Equipment Required
Barbell Front Raise and Pullover Instructions
- Lie on a flat bench holding a light barbell with an overhand grip at your hips, arms extended.
- Keeping arms straight, raise the bar in an arc from your hips up and over your head (front raise phase).
- Continue the arc behind your head, lowering the bar toward the floor behind you (pullover phase).
- Feel the stretch through your lats and chest at the bottom of the pullover.
- Reverse the motion — pull the bar back up and over, arcing from behind your head back to your hips.
- That is one complete rep.
- Keep your arms straight (slight elbow bend) throughout the entire arc.
- Use light weight. Aim for 8 to 12 reps. Move slowly with control.
Barbell Front Raise and Pullover Form & Visual
Barbell Front Raise and Pullover Benefits
- Combines front raise and pullover in one movement
- Builds shoulder flexibility and strength
- Stretches the chest and lats
- Unique compound exercise
- Excellent for shoulder mobility
- Time-efficient
Barbell Front Raise and Pullover Muscles Worked
- Anterior deltoid (front raise phase)
- Latissimus dorsi (pullover phase)
- Pectoralis major (pullover phase)
- Serratus anterior
- Triceps brachii (long head)
Barbell Front Raise and Pullover Variations & Alternatives
- Dumbbell Pullover
- Dumbbell Front Raise
- Barbell Front Raise
- Dumbbell Front Raise and Pullover
- Cable Pullover
