How to do the Barbell Front Raise
ShouldersDeltsBarbellIntermediate
The barbell front raise is a direct anterior deltoid builder that rewards strict technique over heavy loading. Master it and you'll develop the front shoulder fullness that makes every pressing movement stronger and more complete.
Add this to my personalized plan →Muscles worked
Primary
Deltoids
Secondary
TrapeziusTriceps
Step-by-step
- Stand tall with feet hip-width apart, grip the barbell just outside your thighs with an overhand grip shoulder-width wide.
- Brace your core and pin your shoulder blades back to prevent your upper traps from taking over before the movement begins.
- Raise the bar in a controlled arc to shoulder height, keeping your elbows only slightly soft and your wrists neutral throughout.
- Lower the bar slowly back to the starting position over two to three seconds, resisting gravity rather than dropping the weight.
Common mistakes
- Using momentum by swinging the torso back at the start of each rep — fix this by reducing the load and initiating every rep from a dead stop at hip level.
- Raising the bar above shoulder height thinking more range means more gains — fix this by stopping parallel to the floor where anterior delt tension peaks and shoulder joint stress is minimized.
- Letting the grip width creep too narrow which internally rotates the shoulders and shifts stress away from the delts — fix this by keeping hands shoulder-width apart throughout every set.
Pro tip — On each rep, think about leading with your knuckles rather than your elbows — this subtle cue keeps the wrists neutral and maintains maximum tension on the anterior deltoid fiber rather than bleeding the work into the biceps and upper traps.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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