Barbell Lying Front Raise & Pull Over

How to perform it

Step-by-step instructions

1. 01Sit on a flat bench with a light barbell across your upper thighs, take a medium-width overhand grip, and carefully lie back with your feet planted.
2. 02Hold the bar just above your thighs with the arms straight and a slight fixed elbow bend, then brace your abdomen to keep the ribs down.
3. 03Raise the bar in one smooth arc over your hips, chest, and face, keeping the same elbow angle and controlling the weight throughout.
4. 04Continue behind your head only to a pain-free shoulder stretch, stopping before the ribs flare, the lower back arches, or the bar approaches the floor without control.
5. 05Reverse the same long arc to return the bar above your thighs, finishing with steady shoulders and straight arms before the next repetition.