Target Muscle

    Shoulders

    Equipment

    Barbell

    Difficulty

    Beginner

    Category

    Strength

    ShouldersBarbell

    Barbell Front Raise

    The barbell front raise is a shoulder exercise that targets the deltoids by lifting a barbell from the thighs to shoulder height with straight arms.

    Also Works

    BicepsTriceps

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.

    2. 2

      Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.

    3. 3

      Pause for a moment at the top, then slowly lower the barbell back down to the starting position.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Raise the bar with your arms straight but elbows slightly soft (not locked) to protect the elbow joint.
    • •Stop at shoulder height; going higher shifts the work to your traps rather than your front delts.
    • •Use a controlled 2-second lift and 2-second lower to maximize anterior deltoid time under tension.

    Common Mistakes

    • •Using momentum by swinging the hips and leaning back to heave the bar up.
    • •Raising the bar too high above shoulder level, which recruits the traps and reduces front delt isolation.
    • •Gripping too wide, which turns it into more of a Lateral Raise and reduces the front delt emphasis.

    Frequently Asked Questions

    Related Articles

    More Shoulders Exercises

    Master The Barbell Front Raise with Forge

    Get personalized coaching, form feedback, and workout plans featuring Barbell Front Raise and other exercises tailored to your goals.

    Join the Waitlist