Barbell Front Raise
A controlled isolation movement where the barbell is raised forward to shoulder height. It directly targets the anterior deltoids, promoting shoulder hypertrophy and strength in the frontal plane.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Accessory Muscles
Abs
Popularity Score
6
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
Traps
3/10Upper Traps
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest shorter for endurance, longer for pure strength sets.
How to Perform
Stand tall holding the barbell with an overhand grip, hands slightly narrower than shoulder-width, resting against your thighs. Keep your feet shoulder-width apart and your core tight.
- Maintaining straight arms, smoothly raise the barbell forward until it reaches shoulder height.
- Pause briefly at the top position, maintaining tension in the front of your shoulders.
- Slowly and deliberately lower the barbell back to the starting position.
- Maintain a rigid torso throughout the entire movement to prevent swinging.
Coaching Tips
Form Cues
- Straight arms
- Lift only to eye level
- Control the descent
- Keep torso rigid
Breathing
Inhale while lowering the weight; exhale as you raise the barbell forward. Maintain core bracing throughout.
Tempo
3-0-1
Range of Motion
Raise the barbell from hip level to just above shoulder height, keeping the arms parallel to the floor.
Safety
Safety Notes
- Avoid this exercise if you experience acute shoulder impingement.
- Use light to moderate weight to ensure strict form and control.
Spotting
Not recommended. Use a lighter weight to maintain control throughout the movement.
Common Mistakes
- Using momentum to swing the bar up
- Leaning back excessively to compensate
- Raising the bar too high above shoulder level
When to Avoid
- Acute shoulder impingement or pain during flexion.
Flexibility Needed
- Adequate shoulder flexion range of motion.
Build Up First
- Basic understanding of bracing and isolation movements.
Also known as
Front Barbell Raise, Barbell Full Front Raise
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