Barbell Front Raise

The Barbell Front Raise builds shoulder strength and control by lifting a fixed bar through a controlled front-to-shoulder range.

Strength exercises

Bodybuilding exercises

Shoulders

Barbell

Fatigue level

Low 2/3 High

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Barbell Front Raise

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Barbell Front Raise

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The Barbell Front Raise is an isolation exercise performed by lifting a barbell straight in front of the body. Using a barbell instead of dumbbells creates a fixed hand position, which places consistent tension on the shoulders and limits compensations during the lift.

The movement mainly targets the front of the shoulders, with the upper chest and arms assisting to guide the bar upward. Because both arms move together, the shoulders must work evenly while the core and upper back stabilize the torso to keep the lift controlled and balanced.

This exercise fits well in shoulder hypertrophy training, accessory work after pressing movements, or controlled upper-body sessions. It’s especially useful when you want to overload the front shoulders in a predictable way, offering more stability and load potential than single-arm variations.

How to Perform the Barbell Front Raise

Stand with feet shoulder-width apart, gripping a barbell with an overhand grip (palms facing down) and hands slightly wider than shoulder-width apart.
Position the barbell against your upper thighs with arms fully extended and elbows slightly bent to reduce joint stress.
Brace your core and maintain a neutral spine position while keeping your shoulders pulled back and down away from your ears.
Inhale deeply and hold your breath to stabilize your core as you begin the movement.
Keeping your wrists straight and elbows slightly bent, exhale as you raise the barbell directly in front of your body until your arms are parallel to the floor.
Pause briefly at the top position, focusing on contracting your front deltoid muscles while maintaining your stable torso position.
Inhale as you slowly lower the barbell back to the starting position against your thighs, controlling the descent to maximize time under tension.
Maintain a consistent tempo throughout the entire set, avoiding any swinging or using momentum to lift the weight.

Important information

Keep your back straight and core engaged throughout the exercise to prevent arching your lower back when lifting the weight.
Select an appropriate weight that allows you to maintain proper form - this exercise typically requires lighter weight than other barbell movements.
If you feel strain in your lower back, decrease the weight or consider alternating arms to reduce spinal loading.
Maintain a slight bend in your elbows throughout the movement to protect your joints while keeping tension on the shoulder muscles.

FAQ - Barbell Front Raise

What muscles does the barbell front raise target?

The barbell front raise primarily targets the anterior (front) deltoid muscles of your shoulders. It also engages your upper chest, traps, and core muscles as stabilizers during the movement.

How much weight should I use for barbell front raises?

Start with a lighter weight than you might expect—typically 20-40% of what you'd use for overhead presses. Front raises require strict form, and using too heavy a weight often leads to compensatory movements that reduce effectiveness and increase injury risk.

How high should I lift the barbell during front raises?

Lift the barbell to approximately shoulder height or slightly below (eye level). Raising the weight higher provides minimal additional benefit to the front deltoids while significantly increasing strain on the shoulder joints.

Can I do barbell front raises if I have shoulder impingement?

This exercise is generally not recommended if you have active shoulder impingement or rotator cuff issues. The movement pattern can aggravate these conditions—consider lateral raises or cable exercises with controlled ranges of motion as alternatives after consulting with a healthcare professional.

How often should I include barbell front raises in my workout routine?

Include barbell front raises 1-2 times weekly with at least 48 hours between sessions targeting the same muscle group. Since the front deltoids also get worked during pressing movements, avoid programming this exercise on consecutive days with bench press or overhead press.