This exercise involves using a barbell to perform front raises and pullovers, which target the shoulders and upper back muscles. The front raise involves lifting the barbell from the front of the body to shoulder height, while the pullover involves lowering the barbell behind the head and then lifting it back up.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the anterior deltoids, upper chest, and triceps
- Improves shoulder mobility and stability
- Increases upper body strength and muscle definition
- Engages the core muscles for stability and balance
- Can be modified for different fitness levels and goals
How to perform
- Start by standing with your feet shoulder-width apart and holding a barbell with an overhand grip, hands shoulder-width apart.
- Bring the barbell up to shoulder height, keeping your elbows slightly bent.
- Slowly raise the barbell straight up in front of you until your arms are fully extended.
- Hold for a second, then slowly lower the barbell back down to shoulder height.
- Next, lie down on a bench with your head hanging off the end and hold the barbell with an overhand grip, hands shoulder-width apart.
- Slowly lower the barbell behind your head, keeping your arms straight and your elbows locked.
- Once the barbell is behind your head, slowly raise it back up to the starting position.
- Repeat the front raise and pullover for the desired number of reps.
FRONT VIEW
BACK VIEW
Anterior Deltoid
Primary
Chest
Primary
Back
Primary
Triceps
Primary
Traps
Primary