# Barbell Overhead Front Raise

A straight-arm barbell raise from the thighs to overhead, targeting the front delts. It takes the front raise past shoulder height through a full overhead range.

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

## Muscles worked

- Front delts: 9/10
- Upper chest: 5/10
- Serratus anterior: 5/10
- Traps: 5/10
- Side delts: 4/10

## How to do the Barbell Overhead 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. Raise the bar in front of you, arms straight, until it is overhead.
4. Slowly lower the bar back down to your thighs.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart and hold the barbell against your thighs.
2. Take an overhand grip around shoulder width and keep your arms straight.
3. Set your ribs down and keep your torso still before starting the raise.
4. Raise the bar in front of you with straight arms, past shoulder height, until it is overhead.
5. Keep your wrists neutral and shoulders level as the bar travels in front of you.
6. Finish with arms straight and the bar directly over your head.
7. Lower the bar back to your thighs without leaning back or swinging.

## Common mistakes

- Leaning back to start reps
- Swinging the bar upward
- Bending elbows into a curl
- Turning it into a press
- Overarching the lower back

## Form cues

- Raise straight in front
- Keep torso quiet
- Wrists stay neutral
- Keep ribs down
- Finish directly overhead

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–12 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.

- **Dumbbells**: [Dumbbell Overhead Front Raise](https://seto.fit/exercises/dumbbell-overhead-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/), [Resistance Band Y-Raise](https://seto.fit/exercises/resistance-band-y-raise/)
- **Kettlebell**: [Kettlebell Front Raise](https://seto.fit/exercises/kettlebell-front-raise/)
- **Weight plates**: [Plate Steering Wheel](https://seto.fit/exercises/plate-steering-wheel/), [Plate Front Raise](https://seto.fit/exercises/plate-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: [Chest Supported Barbell Front Raise](https://seto.fit/exercises/chest-supported-barbell-front-raise/) — Beginner
- Easier: [Dumbbell Lateral to Front Raise](https://seto.fit/exercises/dumbbell-lateral-to-front-raise/) — Beginner
- **This exercise: Barbell Overhead Front Raise — Intermediate**

## Quick answers

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

Primary: Front delts 9/10. Also works: Upper chest 5/10, Serratus anterior 5/10, Traps 5/10, Side delts 4/10.

### When should I do the Barbell Overhead 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 Overhead Front Raise?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 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 Overhead Front Raise?

Dumbbells: Dumbbell Overhead Front Raise, Seated Alternating Dumbbell Front Raise. Resistance bands: Resistance Band Front Raise, Resistance Band Y-Raise. Kettlebell: Kettlebell Front Raise. Weight plates: Plate Steering Wheel, Plate Front Raise.

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

Dumbbell Lateral to Front Raise (Beginner), Chest Supported Barbell Front Raise (Beginner).

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

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