Front Raise And Pullover

A beginner strength exercise for the chest, back, shoulders and triceps, done with a barbell and a bench or box.

Movement guide

Front Raise And Pullover

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusChest · Back · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Front Raise And Pullover demonstrated on the 3D figure

3D demoFront Raise And PulloverBeginner · A barbell + A bench or box

Beginner grade (source-assigned).

Harder option

Bent-Arm Dumbbell Pullover demonstrated on the 3D figure

3D demoBent-Arm Dumbbell PulloverIntermediate · A dumbbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Back, Shoulders, Triceps.

Equipment

A barbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Straight-Arm Dumbbell Pullover demonstrated on the 3D figure

3D demoStraight-Arm Dumbbell PulloverIntermediate · A dumbbell + A bench or box

Wide-Grip Decline Barbell Pullover demonstrated on the 3D figure

3D demoWide-Grip Decline Barbell PulloverIntermediate · A barbell + A bench or box

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Decline barbell bench press demonstrated on the 3D figure

3D demoDecline barbell bench pressIntermediate · A barbell + A bench or box

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Questions people ask

What muscles does the Front Raise And Pullover work?

Mainly the chest, with help from the back, shoulders and triceps.

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

A barbell + A bench or box.

Is the Front Raise And Pullover good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bent-Arm Dumbbell Pullover.

How do I make the Front Raise And Pullover harder?

Progress to the Bent-Arm Dumbbell Pullover, or add load, range or slower lowering once your form is solid.