Chest / Intermediate / Isolation (single joint)

Lying Barbell Front Raise and Pullover

A lying straight-arm barbell arc from the thighs to behind the head that trains shoulder flexion and the pullover (shoulder extension) action.

At a glance

Primary

Lats, Chest, Front delts

Secondary

Triceps, Serratus anterior, Abs

Equipment

Barbell, Bench

Movement pattern

Front raise (shoulder flexion), Straight-arm pull (shoulder extension)

Level

Intermediate

Type

Chest, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench and hold a barbell with a shoulder-width overhand grip, resting it on your thighs with arms straight and elbows slightly soft.
2. Brace your abs and keep your lower back on the bench.
3. Raise the bar in an arc over your chest and continue back behind your head as far as your shoulders comfortably allow.
4. Pull the bar back over your chest in the same arc and lower it to your thighs.

Tips

• Use a light weight; the bar is far from the shoulders at the end range.
• Keep the elbow angle fixed throughout.

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