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Barbell Front Raise

Equipment: Barbell

Barbell Front Raise
Primary Muscles
  • Deltoid Anterior
Synergistic Muscles
  • Deltoid Lateral
  • Pectoralis Major Clavicular Head
  • Serratus Anterior

Front raises are a simple exercise that target the front deltoids, the muscles at the front of your shoulders. To perform them with a barbell, follow these steps:

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip in front of your thighs. Your arms should be slightly bent and your shoulders relaxed.
  2. Keeping your torso still and your elbows locked, raise the barbell in front of you until it is parallel to the floor or slightly higher. Do not swing or use momentum to lift the weight.
  3. Pause for a second at the top and squeeze your shoulder muscles. Then lower the barbell slowly and with control to the starting position.
  4. Repeat for the desired number of repetitions or time.

Introduction

The Barbell Front Raise is a strength training exercise that primarily targets the shoulders (deltoids) and upper torso muscles. It effectively strengthens the shoulder joint, improves posture, and enhances overall upper body stability. This exercise is particularly beneficial for individuals aiming to build strong, defined shoulders or those looking to improve their functional fitness capacity.

Muscles Worked

  • Primary: Deltoids (Anterior, Medial, and Posterior)
  • Secondary: Biceps, Forearm flexors, Trapezius, Serratus Anterior

How to Do It (Step-by-Step)

  1. Stand with feet shoulder-width apart, holding a barbell with an underhand grip and arms fully extended in front of your body.
  2. Raise the barbell by lifting it forward until it is at shoulder height while maintaining a slight bend in your elbows.
  3. Keep your core engaged, back straight, and eyes focused forward throughout the movement.

Tip: Make sure to breathe properly during the lift, exhaling as you raise the barbell and inhaling as you lower it back down.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Use the Volym app for automatic progression with Auto Progression and stay on track with rest times using the Rest Timer.

Form Tips

  • Maintain a neutral grip, holding the barbell with an overhand or mixed grip (palms facing forward) for better control and less strain on wrists.
  • Stand straight with feet shoulder-width apart, knees slightly bent to stabilize your body and reduce stress on the lower back during the exercise.
  • Raise the barbell in front of your body in a controlled motion, keeping it close to your body as you lift it up to shoulder height. Avoid swinging or using momentum to complete the movement.

When to Use It

  • Improving Upper Body Posture (Correcting Forward Head and Rounded Shoulders)
  • Enhancing Clavicle Strength for Athletes (Swimmers, Weightlifters, and Throwers)
  • Building Stronger Core Stability in Functional Fitness Routines

Workout History is essential for tracking progress and optimizing workout routines over time.

barbell front raise - Frequently Asked Questions
Common questions about barbell front raise to optimize your training.

Barbell front raise primarily works the anterior deltoids (front shoulders) but also engages the trapezius and upper chest.

A common approach is 3-4 sets of 8-12 reps per set. Adjust based on your fitness level and goals.

Start with a weight that allows you to complete the prescribed number of reps comfortably but challenges you near the end of each set.

Absolutely! Use whatever equipment is available and comfortable for you.

Pairing barbell front raises with lateral raises or overhead presses can create a well-rounded shoulder workout.

More barbell exercises More shoulders exercises