Shoulders
Barbell Front Raise
The Barbell Front Raise is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: front delts 58%, side delts 14% and upper chest 12%.
How to do it
- Hold a light barbell with an overhand grip at shoulder width.
- Stand tall with feet hip-width and the bar resting against the thighs, arms straight.
- Raise the bar straight forward with slightly bent elbows.
- Stop when the bar reaches shoulder height.
- Lower slowly back to the thighs.
Tips
- Squeeze the glutes and brace the stomach so the bar does not pull you forward.
- Keep the wrists straight and in line with the forearms.
- Start with an empty bar or a light fixed bar.
Common mistakes
- Leaning back to get the bar up.
- Using the hips to kick the bar off the thighs.
- Lifting the bar far above shoulder height.
Muscles worked by the Barbell Front Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Raising the arm forward is shoulder flexion: front delt first, lateral delt and clavicular pec next, with serratus and upper traps rotating the shoulder blade.
Barbell Front Raise alternatives
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Barbell Front Raise work?
Mainly the front delts. The side delts and upper chest assist.
Is the Barbell Front Raise good for beginners?
The Barbell Front Raise is rated intermediate. If you are new, learn the Cable Front Raise first and build up from there.
What is a good alternative to the Barbell Front Raise?
For example the Cable Front Raise, Cable Front Raise (Bar) and Plate Front Raise. They train mostly the same muscles, some with different equipment.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (frontal raise)
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