Videos
Instructions
- Stand upright holding a barbell with both hands using an overhand grip.
- Keep your hands shoulder-width apart and arms fully extended in front of your thighs.
- Raise the barbell straight in front of you to shoulder height, keeping your arms slightly bent.
- Pause briefly at the top while keeping control of the movement.
- Lower the barbell back down slowly to the starting position.
Technical Tips
- Avoid using momentum; lift with muscle control.
- Keep your core tight and back straight throughout the movement.
- Do not lift the bar above shoulder height to prevent shoulder strain.
- Keep a slight bend in your elbows to reduce joint stress.
Breathing Tips
- Exhale as you lift the barbell.
- Inhale as you lower it back to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Lower back pain if core stability is lacking
The front raise with barbell is a targeted upper-body strength exercise designed to isolate and build the anterior deltoid muscles of the shoulders. Performed by lifting a barbell from thigh level to shoulder height in a controlled arc, this movement enhances shoulder definition, stability, and muscular endurance. Common in bodybuilding and fitness routines, it also activates secondary muscles like the side deltoids and core stabilizers. Because the movement requires strict form to avoid momentum and ensure isolation, it is ideal for intermediate trainees who are focused on shoulder hypertrophy and developing upper body symmetry. Executing the front raise with proper posture and technique helps avoid strain on the neck and back while maximizing deltoid engagement. This exercise is best performed with a moderate weight and high control to prevent injury and improve muscular targeting, making it a valuable addition to any upper-body training program.
What muscles does the front raise with barbell target?
The front raise with barbell primarily targets the shoulders, especially the anterior deltoids, with secondary activation of the lateral deltoids and core stabilizers.
Is the front raise with barbell better than dumbbells?
The front raise with barbell offers symmetrical load distribution, which can help build even strength, while dumbbells allow for more range of motion and unilateral control. Both are effective depending on your training goals.
Can beginners do front raises with a barbell?
Beginners can perform barbell front raises, but they should start with a lighter weight and master form to avoid using momentum or straining the shoulders.
Should I go above shoulder level in a front raise?
No, raising the barbell above shoulder level may increase the risk of shoulder impingement. Shoulder height is sufficient to activate the anterior deltoids effectively.
How heavy should the barbell be for front raises?
Use a weight that allows you to maintain control and proper form throughout the set. Moderate loads are ideal for isolation and muscle endurance.