Exercise guide · Intermediate · Compound

Barbell Front Raise and Pullover: How to Do It & Muscles Worked

The barbell front raise and pullover is a compound exercise targeting the pectorals, with secondary emphasis on the deltoids and triceps. It involves raising a barbell in front of the body and then performing a pullover motion behind the head, requiring strength, coordination, and shoulder mobility.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell front raise and pullover
Front view: muscles worked by the barbell front raise and pullover. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the barbell front raise and pullover. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the barbell front raise and pullover

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

Sets, reps and programming

Suggested sets, reps and rest for the barbell front raise and pullover by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Front Raise and Pullover alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.