Shoulders / Beginner / Isolation (single joint)

Barbell Front Raise

A standing raise of a barbell to shoulder height that isolates the front delts.

At a glance

Primary

Front delts

Secondary

Side delts, Chest, Serratus anterior, Upper traps

Equipment

Barbell

Movement pattern

Front raise (shoulder flexion)

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. Stand holding a barbell with an overhand, shoulder-width grip resting on your thighs.
2. Keeping the arms straight, raise the bar in front of you to shoulder height or slightly above.
3. Pause briefly.
4. Lower the bar slowly back to the thighs.

Tips

• Do not lean back or swing the weight.
• Keep a slight bend in the elbows.

Common mistakes

• ✗ Swinging the weight up with the lower back.

  Why it hurts: The lower back jerks and the shoulder takes a sudden load.

  ✓ Instead: Stand tall, use light weight and raise to shoulder height.

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