Front Raise And Pullover

The Front Raise And Pullover is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerbarbellpullcompound
Front Raise And Pullover - starting position

Starting position

Front Raise And Pullover - ending position

Ending position

Muscles Worked

Primary Chest
Secondary Lats Shoulders Triceps

The chest handles the primary load during this movement. The lats and shoulders and triceps assist as stabilizers throughout the range of motion.

How to Front Raise And Pullover

  1. 1

    Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

  2. 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. 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. 4

    Now return the barbell to the starting position by reversing the motion as you exhale.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Barbell Guillotine Bench Press - starting position

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Barbell Incline Bench Press - Medium Grip - starting position

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Behind Head Chest Stretch - starting position

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Frequently Asked Questions

What muscles does the Front Raise And Pullover work?

The Front Raise And Pullover primarily works the Chest. Secondary muscles include the Lats, Shoulders, Triceps, which assist during the movement.

Is the Front Raise And Pullover good for beginners?

Yes, the Front Raise And Pullover is suitable for beginners. Start with light weight to master the 5-step form before adding load.

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

You need barbell to perform the Front Raise And Pullover. Most commercial gyms will have this available.

Track Your Progress

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