Barbell Front Raise and Pullover
Lying on a flat bench, you sweep a light barbell in a 180-degree arc from your thighs to behind your head and back, working the chest, front delts and lats through a long range.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Triceps
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench holding a light barbell with an overhand grip about shoulder width apart, arms long and the bar resting on your upper thighs.
Brace the core and keep a slight, fixed bend in the elbows.
Raise the bar in a wide arc up over your chest.
Keep the arc going past your face until your arms are behind your head, roughly level with the floor.
Reverse the arc to bring the bar back over the chest and down to the thighs.
Breathing: Inhale as the bar travels overhead, exhale as you bring it back to the thighs.
Coaching tips
Arms stay long
One smooth arc
Ribs down at the end range
Common mistakes
Bending the elbows so it turns into a press
Arching the lower back as the bar goes overhead
Going too heavy to control the stretch
Safety notes
Use a light bar; the long lever loads the shoulder hard behind the head.
Only take the bar as far back as your shoulders move comfortably.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.