Barbell Front Raise And Pullover
Use heavy bilateral barbell loading to build pressing power across the chest: Barbell Front Raise And Pullover slots into any chest session.
How to do Barbell Front Raise And Pullover
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Keep your arms straight and raise the barbell in front of you until it reaches shoulder height.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Next, lower the barbell behind your head, keeping your arms straight.
- Pause for a moment at the bottom, then raise the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Barbell Front Raise And Pullover Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Front Raise And Pullover Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Barbell Front Raise And Pullover
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Barbell Front Raise And Pullover — Frequently Asked Questions
How do you do the Barbell Front Raise And Pullover?
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. Keep your arms straight and raise the barbell in front of you until it reaches shoulder height. Pause for a moment at the top, then slowly lower the barbell back down to the starting position. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Front Raise And Pullover work?
The Barbell Front Raise And Pullover primarily targets the pectorals. It is classified as a chest exercise and is performed with a barbell.
How many sets and reps of the Barbell Front Raise And Pullover should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Front Raise And Pullover good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Front Raise And Pullover?
Try the Assisted Wide-grip Chest Dip (kneeling), Chest Dip On Straight Bar or the Dumbbell One Arm Decline Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
