Barbell Front Raise And Pullover

pectoralschestbarbell

Matutunan kung paano gawin ang Barbell Front Raise And Pullover nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Deltoids, Triceps.

Barbell Front Raise And Pullover exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Front Raise And Pullover

Sundin ang mga hakbang na ito para maisagawa ang Barbell Front Raise And Pullover nang may tamang form:

  1. 1Tumayo nang may pagitan ng balikat ang mga paa at hawakan ang barbell nang may overhand grip, nakaharap pababa ang mga palad.
  2. 2Panatilihing tuwid ang mga braso at itaas ang barbell sa harap hanggang maabot ang taas ng balikat.
  3. 3Huminto saglit sa taas, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa simulating posisyon.
  4. 4Susunod, ibaba ang barbell sa likod ng ulo, pinapanatiling tuwid ang mga braso.
  5. 5Huminto saglit sa ibaba, pagkatapos ay itaas ang barbell pabalik sa simulating posisyon.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Barbell Front Raise And Pullover

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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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Front Raise And Pullover?

Ang Barbell Front Raise And Pullover ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Deltoids, Triceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Barbell Front Raise And Pullover?

Ang Barbell Front Raise And Pullover ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Front Raise And Pullover nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may pagitan ng balikat ang mga paa at hawakan ang barbell nang may overhand grip, nakaharap pababa ang mga palad. Panatilihing tuwid ang mga braso at itaas ang barbell sa harap hanggang maabot ang taas ng balikat. Huminto saglit sa taas, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa simulating posisyon. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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