Smart Workout Diary

Barbell Front Raise Pullover

The barbell front raise pullover is a straight-arm barbell movement performed lying across a bench, moving the bar in a controlled arc from above the chest toward overhead and back. It primarily trains the lats and shoulders, while the chest and triceps assist. It can support upper-body strength, shoulder control, and overhead mobility when performed with a manageable load.

Demonstration

Barbell Front Raise Pullover — demonstration 1
Barbell Front Raise Pullover — demonstration 2

Instructions

  1. Set up a stable flat bench and place a light barbell where you can safely reach it. Lie lengthwise on the bench with your head supported, feet planted, and hold the bar above your chest with an overhand grip about shoulder width.
  2. Brace your abdomen and keep your ribs from flaring. Maintain a small, comfortable bend in the elbows and keep that bend consistent throughout the repetition.
  3. Lower the bar slowly in an arc behind your head while keeping the arms aligned and your shoulders controlled. Descend only as far as you can without lower-back arching, shoulder discomfort, or loss of control.
  4. Pull the bar back along the same arc to above your chest, using the lats and shoulders while exhaling. Pause under control, then repeat; use a spotter or very light load when learning the movement.
Muscle Group
Lats
Other Muscle Groups
Delts, Chest, Triceps
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light load: the long lever makes this movement demanding even with modest weight.
  2. Keep the elbow angle fixed: bending and straightening the elbows turns the exercise into a triceps-focused movement.
  3. Control the bottom range: do not chase depth by arching the lower back or forcing the shoulders overhead.
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