Chest Supported Barbell Front Raise

Beginner Isolation

BarbellAdjustable bench
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A front raise done lying chest-down on an incline bench, lifting a barbell from hanging below the shoulders to overhead in line with the torso. The bench removes body momentum, so the front delts and upper traps do the work through a long range.

Also known as: Prone Barbell Front Raise, Prone Front Raises Barbell on Bench, Barbell Prone Incline Front Raise

How to do the Chest Supported Barbell Front Raise

  1. Kneel on the seat with your chest on an incline bench.
  2. Let the bar hang straight below your shoulders, overhand grip.
  3. Raise your straight arms forward until they are in line with your torso.
  4. Slowly lower the bar back to the starting position.
Full technique — 6 steps
  1. Set an incline bench at about 45 degrees and kneel on the seat with your chest on the back pad.
  2. Hold a barbell with an overhand grip about shoulder width, arms hanging straight below your shoulders.
  3. Keep your chest on the bench, your neck neutral, and your elbows straight.
  4. Raise the bar forward and upward in front of the bench.
  5. Continue until your arms are overhead and in line with your torso.
  6. Lower the bar back to the hanging start position along the same path.

Common mistakes

  • Lifting the chest off the bench
  • Bending elbows into a row
  • Shrugging shoulders toward ears
  • Swinging the bar upward
  • Cutting the bottom range short

Form cues

  • Keep arms long
  • Keep chest on bench
  • Neck stays neutral
  • Hands shoulder width apart
  • Use a light barbell

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 Seated Alternating Dumbbell Front Raise Beginner
  2. This exercise Chest Supported Barbell Front Raise Beginner
  3. Harder Barbell Overhead Front Raise Intermediate

Too hard for now? Start with the Seated Alternating Dumbbell Front Raise.

Quick answers

What muscles does the Chest Supported Barbell Front Raise work?

Primary: Front delts 10/10. Also works: Upper chest 5/10, Traps 5/10, Serratus anterior 4/10, Side delts 3/10.

When should I do the Chest Supported 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 Chest Supported Barbell Front Raise?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 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 Chest Supported Barbell Front Raise?

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

What is an easier version of the Chest Supported Barbell Front Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

What is a harder version of the Chest Supported Barbell Front Raise?

Barbell Overhead Front Raise (Intermediate).

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