Shoulders

Barbell Front Raise

The front raise with both arms joined by a bar: more stable and easier to load than dumbbells.

Also known as: front raise with barbell

Level: Intermediate
Equipment: Barbell
Type: Isolation

Movement

Muscles worked

Barbell Front Raise muscle map: front delts, side delts, chest and serratus highlighted on the front and back of the body

How to do it

Stand holding the bar in front of your thighs, overhand grip at shoulder width.
Raise the bar in front of you with nearly straight arms to shoulder height.
Pause for a second at the top.
Lower slowly back to your thighs.

Form cues

Brace your abs so you don't lean back.
Shoulders down throughout.
Go light; this is an isolation move.

Common mistakes

Leaning back to lift: lighten the load.
Bending your elbows to help: keep them nearly straight.
Dropping the bar: control the descent.

Sets and reps

2-3 sets of 10-15 reps with 60 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the barbell front raise.

EZ-bar front raise
An angled grip that's easier on the wrists.
EZ Curl Bar · Beginner
How to do it
1. Stand holding an EZ-bar with an overhand grip on the inner bends, arms hanging in front of the thighs.
2. Keep the elbows slightly bent and fixed throughout.
3. Raise the bar in a smooth arc up to shoulder height.
4. Pause briefly at the top, then lower under control.
Primary
Front Delts
Secondary
Serratus
Cable bar front raise
A straight bar on the low pulley for constant tension.
Cable Machine · Intermediate
How to do it
1. Attach a straight bar to a low cable pulley and stand facing away from the machine with the cable running forward past your legs.
2. Hold the bar with an overhand grip, hands about shoulder-width apart, arms hanging straight down in front of your thighs.
3. Keep the elbows almost straight and the core braced so the torso does not lean back.
4. Raise the bar forward in a smooth arc until it reaches shoulder height.
5. Lower it under control back to the thighs and repeat for the desired number of repetitions.
Primary
Front Delts
Secondary
Side Delts, Chest

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Barbell or dumbbells for front raises?

A barbell is more stable and easier to progress; dumbbells allow alternating and a neutral grip.

What muscle does it work?

The front delts, with help from the upper chest.

How much weight should I use?

Not much: an empty bar or light plates is often enough.

What muscles do the barbell front raise work?

They mainly work the front delts, with help from the side delts, the chest and the serratus.

Train with Nuvana

Add the barbell front raise to your next workout

Log your sets and weights, and see how each muscle progresses in the app.