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Barbell Front Raise

Beginner
Equipment
Shoulders
Shoulders
Abs
Abs
Traps
Traps
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)

The barbell front raise is a focused isolation exercise that targets the anterior deltoids (front shoulder). It's a powerful tool to build rounded, defined shoulders and improve pressing performance by strengthening a commonly undertrained area.

Key Benefits:

  • Isolates and strengthens the anterior deltoids
  • Improves shoulder control and stability for pressing movements
  • Enhances shoulder definition and upper body symmetry
  • Allows for greater overload compared to dumbbell front raises
  • Supports hypertrophy and muscular endurance in the shoulders
  1. Load a barbell with the desired weight and stand with your feet shoulder-width apart.
  2. Grip the bar at shoulder width using a pronated (palms down) grip.
  3. Brace your core, inhale, and begin raising the bar in front of you with straight arms.
  4. Lift until your arms are parallel to the floor, keeping a slight bend in the elbows.
  5. Pause briefly at the top, then slowly lower the bar back to the starting position under control.
  6. Repeat for the desired number of repetitions.
  • Keep your torso upright—avoid leaning back or swinging for momentum.
  • Control both the lifting and lowering portions of the movement.
  • Focus on a smooth tempo and squeeze the delts at the top of each rep.
  • Start light if you're new to the movement to avoid shoulder strain.
  • Limit the range to shoulder height to avoid recruiting the traps excessively.

💡 Include barbell front raises in your shoulder routine to round out your delts and support pressing strength development.

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