Front Raise And Pullover
How to do the Front Raise And Pullover
- 1
Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
- 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
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
Now return the barbell to the starting position by reversing the motion as you exhale.
- 5
Repeat for the recommended amount of repetitions.
How to program the Front Raise And Pullover
Sets and reps
As a compound movement, the Front Raise And Pullover responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Front Raise And Pullover is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Front Raise And Pullover work?
The Front Raise And Pullover primarily targets the Chest. It also recruits the Lats, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Front Raise And Pullover?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Front Raise And Pullover should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
