Barbell Front Raise And Pullover

pectoralschestbarbell

Learn how to do the Barbell Front Raise And Pullover with proper form and technique. This barbell exercise primarily targets your Pectorals, with secondary emphasis on Deltoids, Triceps.

Barbell Front Raise And Pullover exercise demonstration showing proper form

How to Do the Barbell Front Raise And Pullover

Follow these steps to perform the Barbell Front Raise And Pullover with correct form:

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

Barbell Front Raise And Pullover Muscles Worked

Primary

pectorals

Secondary

deltoidstriceps

Exercise Details

Equipment
barbell
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Barbell Front Raise And Pullover?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Barbell Front Raise And Pullover work?

The Barbell Front Raise And Pullover primarily targets your Pectorals. Secondary muscles worked include Deltoids, Triceps. This makes it an effective exercise for developing your chest.

What equipment do I need for the Barbell Front Raise And Pullover?

The Barbell Front Raise And Pullover requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Barbell Front Raise And Pullover with proper form?

Start by Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. Keep your arms straight and raise the barbell in front of you until it reaches shoulder height. Pause for a moment at the top, then slowly lower the barbell back down to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Barbell Front Raise And Pullover?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Barbell Front Raise And Pullover?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Barbell Front Raise And Pullover best for?

The Barbell Front Raise And Pullover fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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