Chest
The main area this variation is designed to train.
Exercise guide
Front Raise And Pullover
Learn how to do the Front Raise And Pullover exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from Back, Shoulders, Arms.
Strength
Movement pattern: raise. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Front Raise And Pullover
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the chest region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseDecline Barbell Bench Press
Decline Barbell Bench Press is a beginner strength that mainly trains your chest using barbell.
View exerciseBarbell Guillotine Bench Press
Barbell Guillotine Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseFAQ
Common questions about Front Raise And Pullover.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Front Raise And Pullover work?
Front Raise And Pullover mainly works the chest. It can also involve back, shoulders, arms depending on your setup and range of motion.
Is Front Raise And Pullover beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Front Raise And Pullover?
You will usually need Barbell for this variation.
How should I progress Front Raise And Pullover?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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