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Barbell Front Raise Pullover
A compound barbell exercise combining front raises and pullovers that targets the anterior deltoids, chest, and lats to build upper body strength and shoulder stability.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Chest
Secondary Muscles
Shoulders
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Chest
8/10Upper Chest, Mid Chest
Lats
7/10Teres Major
Triceps
6/10Long Head
Shoulders
5/10Medial Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart holding a barbell overhand grip at thighs. For pullover, lie supine on flat bench with barbell extended above chest.
- Grip barbell overhand shoulder-width, arms extended in front.
- Raise barbell forward to parallel with floor, elbows slightly bent.
- Hold briefly, then lower controlled to start.
- Transition to bench, lie back holding bar above chest.
- Lower bar in arc behind head until aligned with torso.
- Pull bar back to start over chest, squeezing lats.
- Repeat sequence for reps.
Coaching Tips
Form Cues
- Keep core braced
- Elbows slightly bent
- Shoulders down and back
- Controlled arc on pullover
- Avoid momentum
- Squeeze chest at top
Breathing
Inhale during lowering phases; exhale on raising and pulling.
Tempo
2-1-2
Range of Motion
Raise arms to parallel with floor; lower pullover until arms level with torso without arching back.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Warm up shoulders thoroughly
- Start with light weight
- Keep back flat on bench
- Limit raise height if tight shoulders
- Use spotter for heavy loads
Spotting
Spot from behind during standing raise; assist on pullover by supporting bar if needed, especially at stretch position.
Common Mistakes
- Arching back during pullover
- Using momentum on raise
- Overextending shoulders
- Flared elbows on raise
- Incomplete range on lower
- Poor transition between movements
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Master front raise form
- Master pullover form
- Core stability competency
Also known as
Front Raise Pullover, Barbell Pullover Raise, Standing Front Raise to Pullover
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