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EZ-Bar Underhand Front Raise
An isolation shoulder exercise using an EZ bar with underhand grip to target the anterior deltoids for strength and hypertrophy, with secondary upper chest and trapezius engagement.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps, Shoulders
Accessory Muscles
Biceps
Popularity Score
5
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
4/10Upper Chest
Traps
3/10Upper Traps
Shoulders
3/10Medial Delts
Biceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, knees slightly bent, core engaged. Grip EZ bar underhand at shoulder width in front of thighs, arms extended with slight elbow bend.
- Exhale and raise bar forward by contracting front shoulders, keeping elbows slightly bent.
- Lift until bar reaches shoulder height or eye level.
- Inhale and lower bar slowly back to thighs, resisting gravity.
- Maintain stable torso throughout.
- Repeat for reps, focusing on controlled movement.
Coaching Tips
Form Cues
- Lead with elbows
- Keep core tight
- Avoid swinging
- Slight elbow bend
- Shoulders down
Breathing
Inhale during the lowering phase; exhale as you raise the bar. Brace core before each rep.
Tempo
3-1-1
Range of Motion
Start with arms extended at thighs; raise to shoulder height or overhead if comfortable, without locking elbows.
Safety
Safety Notes
- Avoid if shoulder pain or impingement present
- Warm up shoulders thoroughly
- Use light weight to master form
- Stop if joint discomfort occurs
- Maintain slight elbow bend to protect joints
Spotting
Spotting not typically required; use safety pins if needed for heavy sets.
Common Mistakes
- Using momentum to lift
- Leaning back
- Locking elbows
- Excessive weight causing form breakdown
- Incomplete range of motion
When to Avoid
- Shoulder impingement
- Acute shoulder injury
- Elbow hyperextension issues
Flexibility Needed
- Shoulder flexion to 90-180 degrees
- Wrist flexibility for underhand grip
Build Up First
- Basic standing posture
- Familiarity with shoulder raises
Also known as
Underhand EZ Bar Front Raise, Supinated EZ Bar Shoulder Raise, Reverse Grip Front Raise
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