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Front Raise And Pullover

Front Raise And Pullover is a beginner compound barbell exercise that mainly works your chest, with help from your lats, shoulders and triceps.

💪 Chest🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Front Raise And Pullover: starting position
Starting position
Front Raise And Pullover: end position
End position

How to do the front raise and pullover

  1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
  2. Place 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.
  3. Now 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.
  4. Now return the barbell to the starting position by reversing the motion as you exhale.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: ChestSecondary: LatsSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Front Raise And Pullover alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the front raise and pullover work?

It mainly works your chest; your lats, shoulders and triceps assist.

How many sets and reps of front raise and pullover should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the front raise and pullover good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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