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.
Variations: You can use dumbbells also to perform this exercise.
Alternative Exercises For Front Raise And Pullover
Sep 8, 2011 11:29 AM:
It works well to pump your muscles at the end of your workout. Moving a good deal of blood to the muscles. You really wont feel any substantial chest strain unless your chest muscles are already very fatigued. I actually prefer to perform this with an EZ curl bar. Less strain on the wrist joint...+See More
It works well to pump your muscles at the end of your workout. Moving a good deal of blood to the muscles. You really wont feel any substantial chest strain unless your chest muscles are already very fatigued. I actually prefer to perform this with an EZ curl bar. Less strain on the wrist joint for me. -See Less
Jul 12, 2011 1:39 PM:
can you use a curl bar for this if you dont have a small barbell like that to use?
can you use a curl bar for this if you dont have a small barbell like that to use?-See Less
Apr 10, 2011 1:04 AM:
This exercise gave me a good pump, surprisingly. Strongly recommend beginners to use a plain rod with no weights.
This exercise gave me a good pump, surprisingly. Strongly recommend beginners to use a plain rod with no weights.-See Less
Mar 29, 2011 11:44 AM:
I can't seem to effectively execute the movement for it to activate my chest in any substantive way. And in the decline phase of the movement I actually feel an awkward joint movement in the shoulders/traps that feels uncomfortable -- like my shoulder joint/shoulder muscle/upper back muscle is doing...+See More
I can't seem to effectively execute the movement for it to activate my chest in any substantive way. And in the decline phase of the movement I actually feel an awkward joint movement in the shoulders/traps that feels uncomfortable -- like my shoulder joint/shoulder muscle/upper back muscle is doing all the work lowering the dumbbell and raising it. My range of motion is extreemly good, I am flexible, but I almost feel a "grinding" sensation that does not feel like muscle moving when I am lowering/raising it near the head. I feel the most minimal chest activation which happens for me in the upper pec near the armpit. Please correct my technique: partyandbllsht@gmail.com-See Less
Sep 8, 2011 11:29 AM:
It works well to pump your muscles at the end of your workout. Moving a good deal of blood to the muscles. You really wont feel any substantial chest strain unless your chest muscles are already very fatigued. I actually prefer to perform this with an EZ curl bar. Less strain on the wrist joint...+See More
It works well to pump your muscles at the end of your workout. Moving a good deal of blood to the muscles. You really wont feel any substantial chest strain unless your chest muscles are already very fatigued. I actually prefer to perform this with an EZ curl bar. Less strain on the wrist joint for me. -See Less
Apr 10, 2011 1:04 AM:
This exercise gave me a good pump, surprisingly. Strongly recommend beginners to use a plain rod with no weights.
This exercise gave me a good pump, surprisingly. Strongly recommend beginners to use a plain rod with no weights.-See Less
Mar 29, 2011 11:44 AM:
I can't seem to effectively execute the movement for it to activate my chest in any substantive way. And in the decline phase of the movement I actually feel an awkward joint movement in the shoulders/traps that feels uncomfortable -- like my shoulder joint/shoulder muscle/upper back muscle is doing...+See More
I can't seem to effectively execute the movement for it to activate my chest in any substantive way. And in the decline phase of the movement I actually feel an awkward joint movement in the shoulders/traps that feels uncomfortable -- like my shoulder joint/shoulder muscle/upper back muscle is doing all the work lowering the dumbbell and raising it. My range of motion is extreemly good, I am flexible, but I almost feel a "grinding" sensation that does not feel like muscle moving when I am lowering/raising it near the head. I feel the most minimal chest activation which happens for me in the upper pec near the armpit. Please correct my technique: partyandbllsht@gmail.com-See Less
Jul 12, 2011 1:39 PM:
can you use a curl bar for this if you dont have a small barbell like that to use?
can you use a curl bar for this if you dont have a small barbell like that to use?-See Less
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of people found this review helpful
Review: Front Raise And Pullover
Sep 8, 2011 11:29 AM: It works well to pump your muscles at the end of your workout. Moving a good deal of blood to the muscles. You really wont feel any substantial chest strain unless your chest muscles are already very fatigued. I actually prefer to perform this with an EZ curl bar. Less strain on the wrist joint...+See More
of people found this tip helpful
Tip: Front Raise And Pullover
Jul 12, 2011 1:39 PM: can you use a curl bar for this if you dont have a small barbell like that to use?
of people found this review helpful
Review: Front Raise And Pullover
Apr 10, 2011 1:04 AM: This exercise gave me a good pump, surprisingly. Strongly recommend beginners to use a plain rod with no weights.
of people found this review helpful
Review: Front Raise And Pullover
Mar 29, 2011 11:44 AM: I can't seem to effectively execute the movement for it to activate my chest in any substantive way. And in the decline phase of the movement I actually feel an awkward joint movement in the shoulders/traps that feels uncomfortable -- like my shoulder joint/shoulder muscle/upper back muscle is doing...+See More
of people found this review helpful
Review: Front Raise And Pullover
Feb 13, 2011 5:21 AM: I do this one last on my chest day.