Barbell Front Raise
Muscles worked
Instructions
- 1To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
- 2Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
- 3Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
- 4Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Front Raise
The barbell front raise is an isolation exercise that targets the front deltoid, the portion of the shoulder engaged in every pressing movement. Standing with the bar in a grip narrower than shoulder width, you raise it in a straight line up above your head, keeping your elbows slightly bent throughout. Compared to the dumbbell version, the barbell forces a strict symmetrical path, which reinforces bilateral coordination but requires a lighter load to preserve good technique. It's an effective finishing exercise to round out shoulder work after heavier compound movements.
check_circleBenefits
- check_circleEffectively isolates the front deltoid
- check_circleEnforces a symmetrical path thanks to the barbell
- check_circleComplements overhead pressing work well
- check_circleImproves bilateral coordination for frontal pressing
lightbulbExecution tips
- lightbulbKeep your elbows slightly bent throughout
- lightbulbUse a grip narrower than shoulder width
- lightbulbRaise the bar in a straight line in front of you
- lightbulbChoose a light load to protect your technique
- lightbulbAvoid swinging your torso to launch the bar
warningCommon mistakes
- warningUsing a load too heavy and starting to swing the back
- warningLocking the elbows fully during the movement
- warningRaising the bar above eye level
- warningLowering the bar too fast without control
helpFrequently asked questions
Does this exercise also work the chest?expand_more
No, the barbell front raise almost exclusively targets the front deltoid, with minimal chest involvement.
Should I do this before or after overhead presses?expand_more
It works well at the end of a session as a finishing exercise after heavier compound movements.
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