Barbell Front Raise
Barbell front raise isolates anterior deltoids to build shoulder strength and definition; lift barbell forward to shoulder height with straight arms.
About Exercise
Equipment
Barbell, Plates
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps
Accessory Muscles
Forearms, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Shoulders
6/10Medial Delts
Chest
4/10Upper Chest
Traps
3/10Upper Traps
Forearms
2/10Flexors
Abs
2/10Rectus Abdominis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Grip barbell overhand at shoulder width, let it rest against thighs with arms extended and elbows soft.
- Inhale and brace core.
- Lift barbell forward by leading with shoulders, keeping arms straight with slight elbow bend.
- Raise until arms parallel to floor or at eye level.
- Pause briefly at top, squeezing front deltoids.
- Exhale and lower barbell slowly in controlled arc back to thighs.
- Maintain stable torso without swinging.
Coaching Tips
Form Cues
- Lead with shoulders
- Keep core braced
- Elbows slightly bent
- Avoid momentum
- Torso upright
Breathing
Inhale during descent, exhale during ascent while bracing core.
Tempo
3-1-1
Range of Motion
Start with bar at thighs, end with arms parallel to floor; avoid going above eye level to prevent shoulder strain.
Safety
Safety Notes
- Warm up shoulders thoroughly
- Avoid if acute shoulder pain
- Use lighter weight if form breaks
- Do not lock elbows fully
- Stop if lower back discomfort occurs
Spotting
Spotting not typically required; use lighter weight or safeties if pushing limits.
Common Mistakes
- Swinging with back
- Locking elbows
- Leaning backward
- Using excessive weight
- Dropping bar quickly
When to Avoid
- Shoulder impingement
- Acute shoulder injury
- Lower back issues
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Wrist extension for grip
Build Up First
- Basic shoulder stability
- Core bracing competency
Also known as
Front Barbell Raise, Barbell Shoulder Raise, Overhead Front Raise
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