Barbell Front Raise: how to do it right
In short: Barbell front raises: front delt isolation with peak tension in the shortened position, bar at shoulder height.
How to do it, step by step
- 1Standing, braced, bar in an overhand grip in front of your thighs, hands shoulder-width apart, elbows very slightly bent and fixed.
- 2Raise the bar in front of you toward shoulder height, keeping your arms in the sagittal plane.
- 3At the top, squeeze the front delt hard for 1 second, as if you wanted to lift higher.
- 4Control the return slowly down to your thighs without dropping the bar.
- 5Tempo: 1 s up, 1 s peak contraction, 2 to 3 s slowed return.
The mistake to avoid
Don't use momentum from your lower back to swing the bar: your torso stays still.
Other common mistakes
- Using leg or back momentum to throw the bar up: stay braced and slow the tempo to isolate the shoulder.
- Going above shoulder line: stop at horizontal, beyond that the trap takes over and the peak tension disappears.
- Dropping the bar in free fall on the way down: slow the eccentric over 2 to 3 s to keep the tension.
- Elbows bending more and more: keep them fixed and slightly bent so the movement doesn't turn into a pull.
Muscles worked
- Main:
- Front delts
The front delt is the prime mover, handling shoulder flexion. The clavicular fibers of the pec major and the long head of the biceps assist slightly at the start of the movement. The upper trap stabilizes the shoulder blade at the end of the range.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the barbell front raises correctly?
Standing and braced, bar in an overhand grip in front of your thighs, hands shoulder-width apart, elbows very slightly bent and fixed. You raise the bar in front of you to shoulder height keeping your arms in the sagittal plane, then you squeeze the front delt hard for a second as if you wanted to lift higher. You control the return slowly down to your thighs without dropping the bar.
How high do I raise the bar?
You go up to shoulder height, bar horizontal, and no higher. Beyond that, the trap takes over and the peak tension disappears. It's precisely at horizontal that the front delt's lever arm is maximal, so that's where the exercise is hardest. You lower back to your thighs, slowing it down.
Where should I feel it?
The front delt, the front of the shoulder, and especially at the top of the movement at horizontal. The upper chest and the long head of the biceps assist a little at the start of the range, that's normal. If you mostly feel your traps, you're going too high: stop at shoulder height.
What tempo for the front raises?
One second up, one second of peak contraction at the top, two to three seconds of slowed return. This tempo is the heart of the movement: the tension builds as you raise the bar and peaks at horizontal. If you fly past the top or drop the bar on the way down, there's nothing left.
Which grip and what hand spacing?
Overhand grip, palms facing you when the bar is at your thighs, hands shoulder-width apart. The elbows stay very slightly bent and above all fixed the whole way. The arms rise in the sagittal plane, straight ahead, without drifting out to the sides: as soon as the path opens up, you leave the front delt.