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Front Raise And Pullover 9s · no sound

Front Raise And Pullover

Floor combination that swings two dumbbells in a long arc from the thighs, over the chest, and overhead.

Primary muscle
Chest
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Isolation, Push
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How to do it

  1. Lie on your back with the knees bent, feet flat, and a dumbbell in each hand over the chest.
  2. Keep a slight bend in the elbows and the ribs down.
  3. Lower both dumbbells in an arc toward the floor behind the head until the upper arms near the floor.
  4. Pull the bells back over the chest, then continue the arc toward the thighs.
  5. Reverse the path to the overhead stretch and repeat.
  6. Do not bounce the weights off the floor or flare the ribs.

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.

Muscles worked

Primary
Chest
Secondary
Front DeltsTricepsUpper Back

Same movement, other equipment

Cable Low-to-High Fly Intermediate Cable Low-to-High Fly Chest Cable Machine Single-Arm Cable Fly Intermediate Single-Arm Cable Fly Chest Cable Machine Cable High-to-Low Fly Beginner Cable High-to-Low Fly Chest Cable Machine

Similar exercises

Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell Dumbbell Chest Fly Beginner Dumbbell Chest Fly Chest Dumbbell Dumbbell Decline Bench Press Beginner Dumbbell Decline Bench Press Chest Dumbbell Dumbbell Decline Chest Fly Beginner Dumbbell Decline Chest Fly Chest Dumbbell

Good to know

What muscles does the Front Raise And Pullover work?
Mainly the chest. It also works the front delts, triceps and upper back.
What equipment do you need for the Front Raise And Pullover?
It uses dumbbells. Without it, the Cable Low-to-High Fly and the Single-Arm Cable Fly train the same muscles the same way.
Is the Front Raise And Pullover good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Cable High-to-Low Fly.

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