Front Raise And Pullover

What you'll gain

• 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.

Step-by-Step Instructions

1. 1

   Lie on your back with the knees bent, feet flat, and a dumbbell in each hand over the chest.

2. 2

   Keep a slight bend in the elbows and the ribs down.

3. 3

   Lower both dumbbells in an arc toward the floor behind the head until the upper arms near the floor.

4. 4

   Pull the bells back over the chest, then continue the arc toward the thighs.

5. 5

   Reverse the path to the overhead stretch and repeat.

6. 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.

About This Exercise

Front raise and pullover is a straight-arm arc on the floor. The approved clip 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). Pullover pages list chest as the target and lats as secondary; the front-raise half is a shoulder-flexion arc. Triceps help keep the long arm. For a catalog this is the floor two-dumbbell combination, not a bench pullover with one bell. It belongs in old-school chest-and-shoulder blocks, dumbbell-only upper-body days, and pages that need a long shoulder-flexion arc rather than a press.

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