Barbell Front Raise and Pullover
Lying on a bench, the bar travels on nearly straight arms from the thighs over the chest to behind the head and back: a front raise and a pullover in one arc.
How to do it
Setup
Lying on a flat bench, feet planted, the bar held at the thighs on nearly straight arms, hands shoulder-width.
Steps
- Raise the bar in an arc up over the chest, elbows slightly bent.
- Carry it on past the head until the upper arms are beside the ears.
- Bring it back over the chest and down to the thighs along the same arc.
Common mistakes
Bending the elbows to shorten the arc: the slight bend stays fixed all the way. Lower back arching as the bar passes the head: ribs down, stop where the back stays flat. Letting a heavy bar drop behind the head: a light bar, slow through the stretch.
Breathing
Deep inhale lowering behind the head, exhale pulling over.
