Front Raise And Pullover
A beginner strength exercise for the chest, done with a barbell.
How to do the Front Raise And Pullover
- Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
- 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.
- 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.
- Now return the barbell to the starting position by reversing the motion as you exhale.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Front Raise And Pullover
Barbell Bench Press - Medium GripBarbell · Beginner
Barbell Incline Bench Press - Medium GripBarbell · Beginner
Decline Barbell Bench PressBarbell · Beginner
Barbell Guillotine Bench PressBarbell · Intermediate
Neck PressBarbell · Intermediate
Wide-Grip Barbell Bench PressBarbell · Intermediate
Wide-Grip Decline Barbell Bench PressBarbell · Intermediate
Wide-Grip Decline Barbell PulloverBarbell · Intermediate
Questions
What muscles does the Front Raise And Pullover work?
Mainly the chest, with the lats, shoulders and triceps helping.
Is the Front Raise And Pullover good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Front Raise And Pullover?
Good alternatives that train the chest: Barbell Bench Press - Medium Grip, Barbell Incline Bench Press - Medium Grip, Decline Barbell Bench Press or Barbell Guillotine Bench Press.
How many sets and reps of the Front Raise And Pullover should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).