How to do a Barbell Front Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Barbell Front Raise
Target muscles worked
Instructions for Proper Form
Primarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Grasp a barbell in both hands, roughly shoulder width apart or slightly wider, such that your palms are facing you. Maintain a slight bend in your elbows.
- Engage your shoulder to raise the barbell in an arc up and away from you.
- Hold this position for a moment once the bar is roughly level with your shoulders.
- Slowly allow the barbell to descend back into the starting position.
- Maintain good posture by keeping your core engaged, your shoulders back and your chest up.
- You should feel this exercise in your shoulders.
Weight & 1 Rep Max Calculator
Average Barbell Front Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
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Alternatives & Variations to Barbell Front Raise
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 3,649 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Front Plate Raise
79.2 mSCORESWAPPED 1,022 TIMESFront Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.
- Intermediate
- Shoulders
- Plates
3. Barbell Shoulder Press
97 mSCORESWAPPED 547 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
4. Cable Front Raise
78.8 mSCORESWAPPED 496 TIMESCable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.
5. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 428 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
6. Cable Lateral Raise
97.7 mSCORESWAPPED 413 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 361 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 349 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
9. Cable Face Pull
96 mSCORESWAPPED 347 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
10. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 319 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).