Barbell Front Raise
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Barbell.
- Difficulty:
- Intermediate.
General Information
Barbell Front Raise is an isolation exercise that primarily targets the front shoulders. It is an intermediate-level movement that loads the anterior delts with a straight-bar grip.
Use moderate loads and strict control to avoid swinging. The bar encourages symmetrical effort, while the fixed grip can challenge shoulder positioning more than dumbbells or cables.
Raise only to shoulder height to keep the stress on the delts and reduce neck and trap involvement. Tempo work and pauses help maintain tension without heavy weights.
Instructions
- Stand tall holding a barbell in front of your thighs with a pronated grip, hands about shoulder-width.
- Brace your core, keep a soft elbow bend, and set shoulders down away from ears.
- Lift the bar forward in a smooth arc until it reaches shoulder height without leaning back.
- Pause briefly and focus on the front delts while keeping the neck relaxed.
- Lower under control to the start, maintaining tension throughout the eccentric.
Common Mistakes
Injuries
Barbell Front Raise is a medium risk exercise when performed with proper technique.
Keep loads moderate to avoid swinging and shoulder irritation. Adjust grip width for comfortable shoulder alignment and keep ribs down.
If the straight bar bothers your wrists or shoulders, try a lighter load or a different implement. Stop with any sharp pain or numbness.
Frequently Asked Questions
- Q: What rep range works best?
8-15 reps with a slow lower and brief pause at the top builds control and front-delt tension.
- Q: Should I use straps or a thumbless grip?
Straps are rarely needed. A standard grip with the thumb around the bar is more secure and maintains wrist alignment.
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Barbell.
- Difficulty:
- Intermediate.