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Barbell Front Raise and Pullover

A lying straight-arm barbell movement that sweeps the bar from thighs to overhead, training the chest, lats, and shoulders through one long arc.

ChestBarbellShoulder flexion arc

Primary

Pectoralis major

Secondary

Latissimus dorsiAnterior deltoidSerratus anterior

Equipment

Barbell

Pattern

Shoulder flexion arc

Setup

  1. 01Lie on a flat bench with feet planted on the floor.
  2. 02Hold the barbell with a shoulder-width overhand grip.
  3. 03Rest the bar on the thighs with arms straight.
  4. 04Brace the core and press the lower back gently down.

Execution

  1. 01Raise the bar in an arc over the chest.
  2. 02Continue overhead until the bar passes behind the head.
  3. 03Pause briefly at the deepest comfortable stretch.
  4. 04Reverse the arc under control back to the thighs.

Checkpoints

  • -Elbows stay nearly straight with a soft bend throughout.
  • -The bar travels in one smooth continuous arc.
  • -Ribs stay down; the lower back does not arch hard.
  • -The stretch is felt across the chest and lats overhead.

Common mistakes

  • -Bending the elbows and turning it into a press.
  • -Arching the lower back to chase extra range overhead.
  • -Loading too heavy and cutting the overhead stretch short.
  • -Dropping the bar quickly instead of controlling the descent.

Programming notes

  • -Use 2 to 4 sets of 10 to 15 reps with light weight.
  • -Take 2 to 3 seconds on the lowering phase to protect the shoulders.
  • -Progress by adding range and reps before adding load.

Related exercises

Barbell Bent Arm Pullover

Barbell / Back

Dumbbell Pullover

Dumbbell / Chest

Barbell Front Raise

Barbell / Shoulders

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