Front Raise And Pullover

Grab a pair of honey jars and lift them forward like a curious bear sniffing the breeze, then sweep them overhead into a big cave-arch pullover. Keep your ribs tucked and shoulders cozy in their sockets. Smooth and steady wins the salmon, no flinging paws around.

Instructions

1. Stand tall with feet hip width, holding dumbbells (or a plate) in front of thighs with a neutral grip.
2. Brace your core and keep a slight bend in the elbows.
3. Front raise the weight(s) to shoulder height under control.
4. Continue the motion upward and back, bringing the weight(s) overhead.
5. Move into the pullover arc, letting the arms travel slightly behind the head as mobility allows without rib flare.
6. Reverse the path to return overhead, then down to shoulder height, then back to the start.
7. Repeat for reps, keeping tempo smooth and controlled.

Benefits

• Builds anterior deltoid and upper chest strength through a long range of motion
• Improves overhead control and shoulder stability
• Trains serratus anterior involvement for healthier scapular movement
• Adds variety to shoulder and chest training with a combined pattern
• Can reinforce core bracing under overhead loading

Key Points

• Keep ribs down and core braced to avoid lumbar arching.
• Maintain a soft elbow bend and consistent arm angle throughout.
• Move slowly through the overhead portion and stay within pain free range.
• Think shoulders down and back, do not shrug up toward ears.
• Use lighter loads than a standard pullover due to the long lever.

Common Mistakes

• Using too much weight and swinging through the raise
• Overarching the lower back or flaring ribs during the pullover
• Shrugging shoulders up and losing scapular control
• Letting elbows bend excessively and turning it into a triceps extension
• Dropping too deep behind the head and irritating the shoulder