Breathing
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
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The Front Raise And Pullover primarily works the chest, with the lats, shoulders and triceps supporting the movement. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
Now return the barbell to the starting position by reversing the motion as you exhale.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Front Raise And Pullover sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Chest is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the chest using something else.
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