Front Raise And Pullover
Floor combination that swings two dumbbells in a long arc from the thighs, over the chest, and overhead.
How to do it
- Lie on your back with the knees bent, feet flat, and a dumbbell in each hand over the chest.
- Keep a slight bend in the elbows and the ribs down.
- Lower both dumbbells in an arc toward the floor behind the head until the upper arms near the floor.
- Pull the bells back over the chest, then continue the arc toward the thighs.
- Reverse the path to the overhead stretch and repeat.
- Do not bounce the weights off the floor or flare the ribs.
Key technique cue
Arms long, ribs down — don't arch the lower back as the dumbbells go overhead.
Common mistakes
- ✕ Bending the elbows into a skullcrusher instead of keeping a long arm.
- ✕ Arching the lower back as the bells travel overhead.
- ✕ Using a jerking swing that unloads the shoulders at the top.
- ✕ Letting the dumbbells drift apart so each arm traces a different path.
Benefits
- ✓ Covers shoulder flexion and extension in one continuous dumbbell arc.
- ✓ Uses the floor as a range stop behind the head, which is safer than an open bench for many users.
- ✓ Hits the chest as the pullover target, with the front delts helping the raise half, so it fits accessory blocks.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Front Raise And Pullover
About the exercise
Front raise and pullover is a straight-arm arc on the floor. It starts supine with two hex dumbbells stacked over the chest, knees bent, feet planted. From there the arms travel toward the thighs (the front-raise half) and toward the floor behind the head (the pullover half). The pullover half targets the chest with the lats secondary; the front-raise half is a shoulder-flexion arc. Triceps help keep the long arm.
Updated
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