shoulders
Barbell Front Raise
A front raise with a barbell held shoulder-width apart in front of your thighs.
beginnerbarbellplates
BEFORE YOU START1
- Use a light bar; an empty bar is enough for most people.
HOW TO DO IT
Get into position
- Stand tall with your feet hip-width apart.
- Hold the bar in front of your thighs with your hands shoulder-width apart, palms facing your legs.
Check: You are standing tall with the weight resting against the front of your thighs.
Raise
- Raise the bar straight out in front with almost straight arms until it is level with your shoulders.
- Pause for a second at the top.
Check: Your arms are straight out in front at shoulder height, elbows slightly bent, and your trunk is upright.
Lower slowly
- Lower the weight slowly back to the start.
Check: The weight is back at the start and your trunk has not moved.
That is one rep. Repeat for your set.
Breathe out as you raise in about 1 second; pause; breathe in as you lower over 2 seconds.
MUSCLES WORKED
front delts
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Swinging the weight up with the body. Momentum, not the shoulder, lifts the weight. Fix: Stand still; if you have to rock, the weight is too heavy.
- Shrugging the shoulders up toward the ears. Fix: Keep your shoulders down; lift with the arm, not the neck.
- Leaning back to lift the bar. Fix: Stand still with your stomach tight; use a lighter bar.
SAFETY2
- Use light weights; the shoulder muscles are small.
- Stop at shoulder height; going higher pinches the shoulder.
EQUIPMENT SETTINGS
- barbell Light or empty.
- plates Same weight on both sides, clipped on.
RELATED EXERCISES
variants: dumbbell front raise
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