Barbell Front Raise And Pullover

Muscles worked

Setup

1. Lie flat on a bench with your feet firmly planted on the floor for stability.
2. Grasp the barbell with a shoulder-width overhand grip (palms facing your feet).
3. Start with the barbell resting across your upper thighs while lying down.
4. Engage your core and ensure your lower back remains in contact with the bench.

How to do it

1. Inhale and raise the barbell in a wide arc from your thighs until it is directly over your chest.
2. Continue the movement without stopping, lowering the barbell behind your head toward the floor while keeping a slight, fixed bend in your elbows.
3. Exhale as you reverse the motion, pulling the bar back over your face and then all the way down to your thighs in one fluid arc.
4. Maintain a controlled tempo, taking approximately 3 seconds for the full descent and 3 seconds for the return.

Form checklist

• Keep a slight bend in the elbows throughout to protect the joints and engage the lats.
• Avoid arching your lower back off the bench as the bar moves behind your head.
• Keep your head and neck neutral and flat against the bench.
• Ensure the movement is driven by the shoulders and lats rather than momentum.
• Stop the descent behind your head once you feel a deep, comfortable stretch in your lats.

Pro tips

• Focus on 'pulling with your elbows' during the pullover phase to maximize lat and chest recruitment over the triceps.
• Squeeze your pectorals and anterior deltoids hard as the bar passes over your chest to maintain constant tension.
• Use a slightly wider grip if you experience any 'pinching' sensations in the shoulder joint during the overhead phase.

Make it harder

• Perform the exercise lying perpendicular across the bench in a bridge position to increase the stretch and engage the glutes and core.
• Add a 2-second pause at the bottom of the pullover phase (behind the head) to increase time under tension in the lengthened position.

Frequently asked

What muscles does the barbell front raise and pullover work?

The barbell front raise and pullover primarily targets the deltoids and lats, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell front raise and pullover?

The barbell front raise and pullover uses barbell.

Is the barbell front raise and pullover good for beginners?

The barbell front raise and pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Medicine Ball Overhead ThrowIntermediate · deltoids, lats, and serratus anterior
• PVC Front Rack StretchBeginner · deltoids, lats, rotator cuff, and triceps