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Barbell Overhead Front Raise

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

The barbell overhead front raise is an advanced variation of the traditional front raise that targets the anterior deltoids through an extended range of motion. By raising the bar all the way overhead, this exercise maximizes time under tension and engages additional upper body stabilizers, offering a challenging and effective shoulder workout. This movement is ideal for lifters looking to isolate the front delts while developing greater overhead strength and control.

Key Benefits:

  • Targets and strengthens the anterior deltoids
  • Improves shoulder mobility and control in the overhead position
  • Enhances shoulder aesthetics and hypertrophy
  • Challenges core stability through the extended range of motion
  • Can help improve pressing power by reinforcing the overhead pattern
  1. Load the barbell with a manageable weight and stand with feet shoulder-width apart.
  2. Grasp the bar with a pronated grip, hands at shoulder-width distance.
  3. Brace your core and inhale before initiating the lift.
  4. Raise the bar upward in a controlled manner until it reaches full overhead extension.
  5. Pause briefly at the top, ensuring your arms remain straight but not locked out.
  6. Slowly lower the bar back to the starting position under control.
  7. Repeat for the desired number of repetitions.
  • Avoid leaning back—keep your core tight and glutes engaged to stabilize the spine.
  • Use a lighter weight than you would for standard front raises due to the increased range of motion.
  • Focus on a slow, controlled tempo to maximize muscle engagement.
  • Exhale during the lift and inhale during the descent to maintain rhythm and control.
  • If shoulder mobility is limited, try the movement with a neutral grip using dumbbells before progressing to the barbell version.

🔥 The barbell overhead front raise is a powerful tool for building anterior shoulder size, mobility, and strength. A must-have in advanced delt-focused training routines.

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