Front Raise And Pullover

Front Raise And Pullover is a resistance exercise - combined front raise and pullover exercise involving Anterior deltoid, Pectoralis major, Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Pectoralis major, Latissimus dorsi
Secondary muscles: Serratus anterior, Long head of triceps brachii
Exercise type: Resistance exercise - combined front raise and pullover

Exercise technique

Bench
Lie face up on a flat bench with your feet on the floor.
Bar grip
Take an overhand grip narrower than shoulder width.
Start
Hold the bar above your upper thighs with extended arms.
Front arc
Maintain the elbow angle as you lift the bar above your chest.
Behind the head
Continue the arc toward your head only as far as your shoulders allow.
Return
Reverse the arc without flaring your ribs.
Finish
Bring the bar back above your thighs under control.

Key technique points

Do not force a complete semicircle.
Do not bend your elbows as in a press.
Do not drop the bar behind your head.
Keep your hips on the bench.
Space your hands evenly.
Control the bar as it passes near your face.

Common mistakes

Going too far behind the head

Lower-back arching compensates for limited shoulder range.

Bending the elbows

The movement becomes more like a triceps extension.

Rushing the arc

The long lever makes load control harder.

Lifting the hips

Torso support is disrupted.

Uneven grip

The bar loses its level position.

Hitting the thighs

The bottom of the repetition finishes without control.

Frequently asked questions