Video Demonstration
The Barbell Front Raise is an isolation exercise that places the primary focus on the front of your shoulders.
This lift works best for people who have already built a solid foundation of strength and size.
If you are just starting out with lifting, you should focus on using heavy compound movement for several months before adding this lift into your training routine. Until you have built your body a solid foundation this lift has little to offer compared to overhead compound movements like the Over Head Press.
If you have been lifting for awhile and feel your shoulders could use some additional development, then this is the perfect exercise to add to your routine.
There are multiple different topics we will cover on this exercise.
This article will cover how you perform Barbell Front Raises with video, image, and a written step by step description detailing each step required for you to do it.
The equipment you need to be able to perform it. The different muscles that it uses. Some of the benefits you get when including it into your training routine.
We will then cover some different training tips to help make sure you get the most out of this lift.
Barbell Front Raise How to Guide
Image Example
Step by Step Description
How To Move Into Start Position
Step 1: Stand and grab a barbell using a shoulder width pronated (palms of your hands facing your body) grip. Stand straight with your shoulders back and chest pressing out. Put your feet shoulder-width apart with a slight bend at your knees.
Step 2: Lower your arms by extending your elbows, so your arms hang straight down with the palms reaching approximately the mid thigh position. Look straight ahead, keep your back in the neutral position and flex your core for support.
You are now in the starting position.
How to perform the lift
Step 3: Exhale and flex at your shoulders and raise the weight straight out in front of you. Your elbows need to stay extended with your wrists in the neutral position throughout the movement. Keep raising your arms upwards until the barbell reaches slightly above shoulder height. Pause for a second when the palms of your hand reach shoulder height.
How to Return to Starting Position
Step 4: Inhale, Keep your arms extended and slowly lower the weight. Follow the same path you lifted the weight.
Congratulations you have now completed one repetition of the Barbell Front Raise.
Difficulty Level
The Barbell Front Raise gets rated at a Beginner Difficulty level. This exercise has a small injury rate when performed with proper form.
Equipment Required
As the title states, to use this exercise you are going to need a barbell and some weighted plates.
Muscles Worked
This isolation exercise focuses on building the Shoulders(the Anterior Deltoid).
Multiple muscle groups get used as stabilizers for this lift. The stabilizing muscles used are your Upper Trapezius, the Scapulae, your core and the wrist extensors.
Training Tips
Do not use momentum to help your move the weight. Using momentum to move the bar will reduce the tension placed on your shoulders defeating the purpose of using this isolation exercise.
When you have reached the top portion of the lift, you need to flex at your shoulders and then slowly lower the weight to the starting position.
Watch that you keep your body stationary and do not swing back when raising the weight. To prevent yourself from making this error just stand with your back against a wall to maintain your form. Swinging the weight also increases the chance of you injuring yourself.
Benefits of the Barbell Front Raise
Very few exercise will give the front of your shoulders the size and definition you get by using the Barbell Front Raise.
When using the variation where you are lifting all the way over your head additional stress is placed on the front deltoids, middle, and lower trapezius muscles. Strengthing these muscles can help to improve your posture.
Barbell Front Raise Variations
You can increase the intensity of this lift by increasing the range of motion used and lifting the weight all the way over your head. You will need to reduce the weight for this movement significantly. Stop if you feel tightness in your shoulder capsule.
Alternate Versions
If you do not have a barbell, there are multiple different weight types you can substitute in to do this lift. Kettlebells, Dumbbells, and even resistance bands (simply stand on the middle of the band and use the same movement pattern).
Inclosing
Since this is an isolation exercise, you should not perform it until after you have completed all your heavy compound lifts.
While most of your shoulder work should come from lifts like the military press and push press using this exercise can help you to create a well-rounded set of deltoids.
Most people use this exercise with 2 to 4 sets of 8 to 12 repetitions.
If you are looking to give your shoulders, some extra size and definition try using this lift for at least four weeks to see the benefits you can achieve.
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