Barbell Overhead Front Raise

Intermediate Isolation

Barbell
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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.

Also known as: barbell front raise to overhead, barbell front raise above head

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

Substitutes by equipment

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

Dumbbells

Resistance bands

Kettlebell

Weight plates

Where to start and where to go next

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

  1. Easier Chest Supported Barbell Front Raise Beginner
  2. Easier Dumbbell Lateral to Front Raise Beginner
  3. This exercise Barbell Overhead Front Raise Intermediate

Too hard for now? Start with the Dumbbell Lateral to Front Raise.

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).

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