Related Blackridge guides: plate front raise, cable y raise, clean and press, seated front raise, complete shoulder press guide
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What is a barbell front raise?
The barbell front raise is a challenging strength training exercise that targets primarily the anterior deltoids and upper chest. It is a compound exercise, meaning that it involves multiple joint movements and multiple muscle groups. Although this exercise is intended for training the anterior deltoids or “front delts” there is also a great demand for stability when performing this exercise, Not only of the shoulder joints but the entire body as well. Therefore, many muscles are engaged when performing this compound movement.
The exercise involves holding a barbell in front of your body with your palms facing down and lifting the weight up to eye or shoulder level. It is typically performed with a light to moderate weight and can be incorporated into a full-body strength training routine or used as a targeted exercise for the shoulders.
The barbell front raise is a great exercise for building strength and muscle mass in the shoulders, as well as improving overall upper body function, and can be a valuable addition to any strength training routine.
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How to perform a Barbell Front Raise
- Begin by standing with your feet shoulder-width apart and a barbell in front of your body with your palms facing down.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. A slightly wider grip will help you target the medial deltoid more.
- Keeping your elbows slightly bent, lift the barbell up to eye or shoulder level, keeping your palms facing down throughout the movement.
- Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position with tension and control.
- Repeat the movement for the desired number of reps.
- TIP – to “hit” the medial deltoid more, you can try widening your grip by another fist width and slightly externally rotating your elbows. To do this, try to think about flaring the elbows out and up to the side more or pushing the inside of your fist (under the first finger) down into the bar while slightly lifting your pinkie finger upwards, similar to the action of emptying a can of soda. Maintain this throughout the exercise.
Related Blackridge guides: plate front raise, cable y raise, clean and press, seated front raise, complete shoulder press guide
It is important to maintain proper form during the barbell front raise to avoid potential injuries and ensure that you are effectively targeting the muscles of the shoulder. Keep your core engaged and your back straight throughout the exercise, and avoid arching your back or overextending your shoulders.
As with any exercise, it is important to start with a weight that is appropriate for your fitness level and gradually increase the difficulty as you become stronger. You may also want to try incorporating different grip positions or using dumbbells instead of a barbell to challenge different muscle groups.
Barbell Front Raise Muscles worked
Anterior (front) Deltoid
The main muscle targeted by the barbell front raise is the front deltoids, which are responsible for moving the arm forward and up. The front deltoids are located on the front of the shoulder and are responsible for shoulder flexion, which is the movement of lifting the arm up in front of the body. There are many 3 main heads of the deltoid which make up the shoulder muscle group. Each muscle is responsible for different movements which means you need a variety of exercises to train the shoulder fully. The barbell front raise involves lifting the weight up to shoulder level, which activates primarily the front deltoids.
Medial / Lateral Deltoid & Upper Pectorals
In addition to the front deltoids, the barbell front raise also targets the medial deltoids which can also be easily trained by changing the intention of the movement slightly as discussed above. and upper chest muscles, including the pectoralis major and the clavicular head of the pectoralis minor. These muscles are responsible for moving the arm across the body and are activated as you lift the weight up to shoulder level.
Trapezius (Traps)
Finally, the barbell front raise will also activate the traps. The degree to which will depend on how well you perform the exercise. The intention is to brace your core and depress the shoulder blades. Deactivating the upper traps and placing more tension on the front and medial delts as intended, more about this is discussed below.
Serratus Anterior
The barbell front raise will also train the serratus anterior. The serratus anterior is a muscle that runs along the ribcage, it is distinct from the surrounding muscles because it’s shaped like a folding hand fan. This muscle sits under the armpit and besides the ribs. When you perform a barbell front raise, you lift the weight from the front of your body up to shoulder level. This movement requires the serratus anterior to contract and help to elevate the shoulder blade. As a result, performing barbell front raises can help to strengthen the serratus anterior. In addition, Its fibers can also help the trapezius muscles to upwardly rotate the lower and upper fibers.
Related Blackridge guides: plate front raise, cable y raise, clean and press, seated front raise, complete shoulder press guide
Barbell Front Raise Benefits
There are several benefits to incorporating the barbell front raise into your fitness routine. Here are fsome key benefits of the exercise:
Builds shoulder strength & aesthetics :
The barbell front raise is an effective exercise for building strength and muscle mass in the shoulders. As we have discovered already it primarily targets the front deltoids, which are responsible for moving the arm forward and up, as well as the upper chest muscles. As you progress with the exercise and increase the weight, you will continue to challenge and strengthen these muscle groups.
Not only are strong shoulders a must, but having a well-built set of delts is an essential part of building a complete physique. If you are serious about improving your upper body strength and size check out our complete guide to shoulder pressing as this includes all the best shoulder exercises for muscle growth
Improves upper body function & shoulder stability :
The barbell front raise is a compound exercise that involves multiple joint movements, which can help to improve overall upper body function. This can be especially beneficial for activities such as lifting and carrying objects, as well as sports and other activities that require upper body strength and power. Specifically for athletes or those who perform sports for fun, having a stronger and more stable shoulder joint can be extremely beneficial for performance and health.
Increases muscle endurance :
In addition to building strength, the barbell front raise can also help to improve muscle endurance. This means that you will be able to perform the exercise for longer periods of time without experiencing fatigue. This can be especially beneficial for sports and other activities that require upper-body endurance. TIP – using a lighter weight and more reps will build endurance 20 + reps
Improves posture :
Improves posture: Strong shoulder muscles can help to improve posture by providing support for the upper body and helping to maintain proper alignment. The barbell front raise can help to strengthen the muscles of the shoulders and upper chest, which can help to improve posture and reduce the risk of musculoskeletal injuries.
Overall, the barbell front raise is a valuable exercise for building strength and muscle mass in the shoulders, as well as improving overall upper body function. It is a compound exercise that targets multiple muscle groups and can be a valuable addition to any strength training routine.
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Barbell Front Raise Drawbacks
While the barbell front raise has many benefits, there are also some potential drawbacks to consider. Here are some potential drawbacks of the exercise:
Risk of Injury
As with any exercise, there is a risk of injury when performing the barbell front raise. This risk can be increased if you use improper form or too much weight. To minimize the risk of injury, it is important to start with a weight that is appropriate for your fitness level and gradually increase the difficulty as you become stronger. It is also important to maintain proper form throughout the exercise and to stop if you experience any pain or discomfort. A standard Olympic bar weighs 20kg / 44ib which for most beginner lifters, can be quite challenging. If your gym has light bars, we would highly recommend starting with those first.
Not suitable for beginners
The barbell front raise requires a certain level of strength and stability to perform correctly. If you are new to strength training or have limited upper body strength, you may find the exercise too challenging at first. In this case, you may need to start with simpler exercises see below and work your way up to the barbell front raise.
Not suitable for injured shoulders
If you have a shoulder injury or any other condition that affects your shoulder joint, the barbell front raise may not be an appropriate exercise for you. In this case, you should consult with a healthcare professional or physical therapist before attempting the exercise.
Requires skill and range of motion
May not be suitable for those with a limited range of motion: The barbell front raise involves lifting a weight to shoulder level and above which may not be possible for those with a limited range of motion. If you have any mobility issues, you may need to modify the exercise or find an alternative that is more suitable for your needs.
Related Blackridge guides: plate front raise, cable y raise, clean and press, seated front raise, complete shoulder press guide
Barbell Front Raise Alternatives
Dumbell Front Raise
The dumbbell front raise is similar to the barbell front raise, but it involves using dumbbells instead of a barbell. This exercise targets the same muscle groups as the barbell front raise and can be performed with a variety of weights and grip positions to challenge different muscle groups. There is also a seated variation and we’ve written an entire article on seated front raises already if you want to make the most out of your training we recommend having a read.
Arnold Press
The Arnold press is an exercise that involves pressing dumbbells overhead using a palms-in grip and rotating your palms outward as you press. It targets the front deltoids, as well as the triceps and upper back muscles and to some degree your biceps.
Lateral Raise
The lateral raise is an exercise that involves lifting dumbbells out to the sides of your body with your palms facing down. It targets the lateral deltoids, which are responsible for moving the arm out to the side. There are many variations of lateral raises all with a variety of benefits and drawbacks. It’s important to include both front and lateral raises in your training to build a well-developed strong shoulder.
Any variation of lateral raise aims to target the medial or lateral head of the deltoid and is excellent for building the muscle of the entire shoulder
Plate Front Raise
The plate front raise is an exercise that involves holding a weight plate in front of your body with your palms facing down and lifting the weight up to shoulder level. We’ve written an entire article on plate front raise already if you want to make the most out of this exercise we recommend having a read. This exercise targets the same muscle groups as the barbell front raise and can be performed with a variety of weight plates to challenge different muscle groups.
Overhead & Shoulder press
The shoulder press is a great if not one of the best exercise for building muscle and strength of the shoulders, as well as improving the entire physique of your upper body in general. We’ve written an entire article on the shoulder press already if you want to make the most out of this exercise we recommend having a read. Having a strong and muscular set of shoulders can go a long way in creating an impressive physique.
Cable Front Raise
The cable front raise is an exercise that involves attaching a handle to a low pulley cable and lifting the handle up to shoulder level with your palms facing down. It targets the same muscle groups as the barbell front raise and can be performed with a variety of cable resistance levels to challenge different muscle groups.
Related Blackridge guides: plate front raise, cable y raise, clean and press, seated front raise, complete shoulder press guide
BONUS TIP
The Incline Front raise
The incline front raise is a great exercise to give a try if you struggle or have never performed the barbell front raise before. You can choose to use a barbell or dumbells if you prefer. The main goal is to use a weight that you can handle and control, so start very light. The main benefit of this exercise is that your chest and body will be supported by lying on a bench, this stabilises the lower body allowing you to focus more on the correct shoulder position and stability.
To perform the incline front raise, follow these steps:
- Set up an incline bench at a 45-degree angle.
- Hold a pair of dumbbells or a barbell with your palms facing toward your body.
- Keep your feet firmly planted on the ground, your core tight, and squeeze your glutes throughout the exercise.
- Lift the weight in a controlled manner, raising your arms in front of your body until they are parallel to the ground.
- Pause briefly at the top, then slowly lower the weight back to the starting position.
- Repeat for the desired number of reps.
Remember to keep your arms straight or at least rigid throughout the exercise, and avoid swinging the dumbbells or using momentum to lift them. It’s important to keep good form to get the most out of the exercise and reduce the risk of injury.
Additional Resources
- Different shoulder exercises affect the activation of deltoid portions in resistance-trained individuals
- Overhead shoulder press–In front of the head or behind the head?
- Electromyographic validation of the trapezius and serratus anterior muscles in the rowing and frontal-lateral cross, dumbbells exercises.
- An electromyographic analysis of lateral raise variations and frontal raise in competitive bodybuilders
- Related Blackridge guides: plate front raise, cable y raise, clean and press, seated front raise, complete shoulder press guide
Olly is a CIMSPA accredited personal trainer with a BSc degree in sport management from Solent University. He has over 10 years experience helping clients reach their health & fitness goals.
