Shoulders · Shoulder flexion
Barbell Front Raises
The barbell front raise is a standing shoulder isolation exercise where you lift a barbell straight in front of you to about shoulder height with straight arms. It targets the front deltoids and upper chest fibres, and the fixed bar makes it easy to load, but it is a small-muscle lift so the weight should stay light and strict.
Also known as: Barbell front raise, Standing barbell front raise, Front bar raise
- Muscle group
- Shoulders
- Movement pattern
- Shoulder flexion
- Type
- Isolation
- Equipment
- Barbell
- Difficulty
- Beginner
What muscles does the barbell front raises work?
Primary movers
- Anterior deltoid
Assisting muscles
- Pectoralis major (clavicular)
- Lateral deltoid
- Serratus anterior
- Trapezius (upper)
The front delts flex the shoulder, raising the arms forward and up. The upper chest assists, especially in the lower half of the raise.
A barbell allows both arms to move together, so you can use a heavier load than with dumbbells. The bar also locks the hands in place, which helps keep the movement simple.
Most pressing exercises already train the front delts heavily, so many lifters need little extra front raise volume. It suits people who want to emphasise them or lack pressing in their programme.
The traps can take over if you shrug or lift above shoulder height. Stopping at eye level or lower keeps the work on the front delts.
How to do the barbell front raises
Setup
- 1
Stand with your feet shoulder-width apart.
- 2
Hold a barbell in front of your thighs with an overhand grip, hands shoulder-width apart.
- 3
Keep a slight bend in your elbows.
- 4
Brace your core and stand tall.
Execution
- 1
Raise the bar in a controlled arc in front of you.
- 2
Lift until your arms are about parallel to the floor.
- 3
Pause briefly without shrugging.
- 4
Lower slowly to the start.
- 5
Keep your torso still.
- 6
Do not lean back.
Common barbell front raises mistakes
Swinging
Using the legs and back turns the lift into a momentum move.
The fix: Lower the weight and keep your torso still.
Lifting too high
Raising above shoulder level shifts work to the traps and strains the joint.
The fix: Stop at shoulder height.
Shrugging
Lifting the shoulders hands the work to the traps.
The fix: Keep your shoulders down.
Locking the elbows
Fully locked arms stress the elbow joints.
The fix: Keep a slight bend.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Light, 1–2 RIR | 60 s |
| Endurance | 2–3 | 15–20 | Very light | 45 s |
| Beginner | 2 | 12 | Empty bar or light | 60 s |
Front delts get a lot of work from pressing, so one or two sets of front raises after pressing is usually enough. Use an empty bar or a light plate and add weight slowly. If you have shoulder trouble, a lateral raise is a better use of your time.
Running the barbell front raises in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBarbell Front Raises variations and alternatives
Dumbbell Front Raises
AlternativeAllows one arm at a time and a freer path.
Lateral Raise
AlternativeTrains the side delts, which most shoulder programmes need more.
Barbell Overhead Press
HarderA compound press that trains the front delts heavily.
Arnold Press
AlternativeA dumbbell press that hits all three delt heads.
Dumbbell Shoulder Press
AlternativeA pressing exercise for the delts.
Frequently asked questions
Do I need front raises?
Often not. Pressing already trains the front delts heavily. Front raises are a useful extra if you want more front delt size or lack pressing.
How high should I raise the bar?
To about shoulder height. Going higher shifts work to the traps and stresses the shoulders.
Barbell or dumbbell front raises?
Barbells are easier to load. Dumbbells allow a more natural path and one-arm work. Both train the same muscle.
How heavy should front raises be?
Light. The front delts are small, and heavy weights make you swing. Choose a weight you can lift with strict form.
What muscles do front raises work?
The anterior deltoids mainly, with the upper chest, side delts and serratus assisting.
Hercules tracks every barbell front raises you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play