Front Raise And Pullover 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Front Raise and Pullover is a compound upper-body exercise primarily targeting the chest while also engaging the shoulders as a secondary muscle group. Performed using a barbell, it combines a front raise motion with a pullover movement to stimulate both pushing and stretching actions. The exercise begins with lifting the barbell forward to shoulder height, emphasizing shoulder stability and activation, followed by lowering the barbell over and behind the head in a pullover motion, which stretches and contracts the chest muscles. This sequence not only strengthens the chest and shoulders but also improves upper-body flexibility and control, making it a versatile addition to a strength-training routine.
How to Perform
Lie flat on a bench with your feet grounded and your back pressed evenly against the surface to maintain stability.
Grasp a barbell using an overhand grip, positioning your hands just a little wider than shoulder width.
Raise the barbell straight up toward the ceiling, keeping a gentle bend in your elbows to reduce joint strain.
Gradually lower the barbell backward over your head in a slow, controlled motion, ensuring your core stays tight and your shoulders remain stable.
Pause briefly when the barbell reaches a comfortable depth behind your head, feeling the stretch across your chest.
Lift the barbell back up over your head, following the same controlled path, and bring it to the starting position above your chest.
Squeeze your chest and keep your shoulders engaged at the top for a moment before returning the barbell behind your head again.
Continue this flow for the number of repetitions planned, maintaining slow, steady movements to maximize muscle engagement and minimize risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on slow, controlled movements to fully engage the chest and shoulder muscles.
Keep a slight bend in your elbows to reduce stress on the joints.
Maintain a tight core throughout to protect your lower back.
Avoid letting the barbell drop too far behind your head to prevent shoulder strain.
Use a weight you can handle without sacrificing form or range of motion.
Pause briefly at the bottom of the pullover to feel the chest stretch and improve muscle activation.
Do not arch your back excessively; keep your back pressed against the bench for stability.
Exhale as you lift the barbell up and inhale as you lower it behind your head to maintain proper breathing and control.
How Not to Perform
Do not use a barbell that is too heavy, which can cause loss of control and strain your shoulders.
Avoid locking your elbows completely during the movement, as it increases joint stress and reduces muscle engagement.
Do not let your lower back arch off the bench, which can lead to back pain or injury.
Avoid dropping the barbell too far behind your head, which can overextend the shoulders.
Do not rush through the movement; fast or jerky motions reduce chest activation and increase injury risk.
Avoid flaring your shoulders upward; keep them stable to focus the effort on your chest.
Do not hold your breath; proper breathing helps maintain control and core stability.
Avoid partial range of motion; failing to fully stretch and contract the chest limits the exercise’s effectiveness.
Do not twist or rotate your torso during the lift; keep your body aligned to isolate the chest and shoulders.
Avoid letting your grip slip or be uneven, which can create imbalance and strain your wrists or shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
