How to Do Front Raise And Pullover
Start and end of one clean rep of Front Raise And Pullover.
Quick facts
| Primary muscle | Chest |
|---|---|
| Secondary muscles | Back, Shoulders, Triceps |
| Equipment | Barbell |
| Category | Strength |
How to perform 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.
Muscles worked
- Chest (primary): pushes the arms forward and across the body — your horizontal pressing power.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Set the shoulder blades down and back and keep them pinned there so the chest, not the front of the shoulders, does the pressing.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Flaring the elbows straight out to the sides, which puts the shoulder joint in a weak, vulnerable spot.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Front Raise And Pullover work?
Front Raise And Pullover mainly works the chest, with the back, shoulders, triceps helping as secondary movers.
What equipment do I need for Front Raise And Pullover?
Front Raise And Pullover needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Front Raise And Pullover?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Front Raise And Pullover with a coach in your pocket
Gimmy is your AI gym buddy — it programs Front Raise And Pullover into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access