Barbell Front Raise and Pullover

Target muscle

Pectorals

Also works

Deltoids, triceps

Equipment

Barbell

Body part

Chest

How to do the barbell front raise and pullover

1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
2. Keep your arms straight and raise the barbell in front of you until it reaches shoulder height.
3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
4. Next, lower the barbell behind your head, keeping your arms straight.
5. Pause for a moment at the bottom, then raise the barbell back up to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The deltoids and triceps work as secondary muscles. See all chest exercises or every barbell exercise.