# Barbell Front Raise

An isolation shoulder exercise targeting the front delts. Used to build anterior delt size and pressing assistance in upper-body training.

- Beginner · Isolation
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-front-raise/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-front-raise/

## Muscles worked

- Front delts: 10/10

## How to do the Barbell Front Raise

1. Stand with feet hip-width apart, holding a barbell against your thighs.
2. Grip the bar with your hands about shoulder-width apart.
3. Lift the bar forward and up until it’s near shoulder height.
4. Keep your wrists straight during the movement, avoiding rotation.
5. Slowly lower the bar back down to your thighs.

### Full technique — 6 steps

1. Stand tall with feet hip-width apart and hold the barbell against your thighs.
2. Take an overhand grip around shoulder width with a slight bend in your elbows.
3. Set your ribs down and keep your torso still before starting the raise.
4. Lift the bar straight forward and upward until it reaches about shoulder height.
5. Keep your wrists neutral and shoulders level as the bar travels in front of you.
6. Lower the bar back to your thighs without leaning back or swinging.

## Common mistakes

- Leaning back to start reps
- Swinging the bar upward
- Raising well above shoulder height
- Bending elbows into a curl
- Shrugging shoulders during the lift

## Form cues

- Raise to shoulder height
- Keep torso quiet
- Slight elbow bend throughout
- Wrists stay neutral

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Front Raise](https://seto.fit/exercises/cable-front-raise/)
- **Weight plates**: [Plate Front Raise](https://seto.fit/exercises/plate-front-raise/)
- **Dumbbells**: [Incline Dumbbell Front Raise](https://seto.fit/exercises/incline-dumbbell-front-raise/), [Seated Alternating Dumbbell Front Raise](https://seto.fit/exercises/seated-alternating-dumbbell-front-raise/)
- **Resistance bands**: [Resistance Band Front Raise](https://seto.fit/exercises/resistance-band-front-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Front Raise](https://seto.fit/exercises/dumbbell-front-raise/) — Beginner
- **This exercise: Barbell Front Raise — Beginner**

## Quick answers

### What muscles does the Barbell Front Raise work?

Primary: Front delts 10/10.

### When should I do the Barbell Front Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Barbell Front Raise?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Barbell Front Raise?

Cable machine: Cable Front Raise. Weight plates: Plate Front Raise. Dumbbells: Incline Dumbbell Front Raise, Seated Alternating Dumbbell Front Raise. Resistance bands: Resistance Band Front Raise.

### What is an easier version of the Barbell Front Raise?

Dumbbell Front Raise (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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