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EZ-Bar Front Raise
EZ-Bar Front Raise is an isolation exercise using an EZ-bar to target the anterior deltoids, building shoulder strength and definition by lifting the bar forward to shoulder height.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps, Shoulders
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
Chest
5/10Upper Chest
Traps
4/10Upper Traps
Shoulders
3/10Medial Delts
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, core engaged. Grasp EZ-bar with overhand grip at shoulder width, arms hanging in front of thighs with slight elbow bend.
- Exhale and lift bar straight forward by raising shoulders.
- Keep arms extended with slight elbow bend throughout.
- Raise until bar reaches shoulder height, arms parallel to floor.
- Pause briefly at top, squeeze front deltoids.
- Inhale and lower bar slowly to starting position.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Lead with shoulders
- Keep elbows slightly bent
- Avoid swinging torso
- Squeeze delts at top
- Control the descent
Breathing
Exhale as you lift the bar; inhale as you lower it. Brace core throughout.
Tempo
2-1-2
Range of Motion
From arms hanging in front of thighs to bar at shoulder height with arms parallel to floor; avoid going overhead.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Start with light weight to master form
- Use underhand grip if overhand causes discomfort
- Keep core braced to prevent arching back
Spotting
Spotting not typically required; assist from behind if needed for heavy sets, but prioritize form over weight.
Common Mistakes
- Using momentum to lift
- Lifting too high above shoulders
- Locking elbows fully
- Leaning back for leverage
- Dropping bar quickly on way down
When to Avoid
- Shoulder impingement
- Acute shoulder pain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist neutral mobility
Build Up First
- Basic standing posture
- Overhead arm raise competency
Also known as
EZ Curl Bar Front Raise, Standing EZ-Bar Shoulder Raise, EZ Barbell Front Raise
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