Barbell Standing Front Raise Over Head exercise animation (Hombre)

Barbell Standing Front Raise Over Head

Músculo objetivo
Deltoid Anterior
Músculos sinergistas
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
Equipamiento
Barbell
Parte del cuerpo
Shoulders
Tipo
Strength

The barbell standing front raise over head is a strength exercise that primarily targets the front shoulders (anterior deltoids), with help from the side delts, upper chest, serratus anterior, and triceps. Raising the bar in a continuous arc from your thighs to fully overhead, it trains shoulder flexion through a longer range than a standard front raise.

Cómo hacer el Barbell Standing Front Raise Over Head

  1. 1Stand tall with your feet hip-width apart and your knees softly unlocked, holding a barbell in front of your thighs.
  2. 2Take an overhand (pronated) grip slightly wider than shoulder-width, with your arms hanging straight down and the bar resting against your thighs.
  3. 3Brace your core and squeeze your glutes so your torso stays upright and still throughout the lift.
  4. 4Keeping your arms straight or with a slight fixed bend at the elbows, raise the bar forward and up in a smooth arc.
  5. 5Continue lifting past shoulder height until the bar finishes directly overhead, with your biceps roughly beside your ears.
  6. 6Pause briefly overhead without arching your lower back or shrugging your shoulders up to your ears.
  7. 7Lower the bar under control back down the same path to your thighs.
  8. 8Complete your reps, then set the bar down safely with a flat back.

Consejos de técnica

  • Use a light weight — the long lever from thighs to overhead makes this far harder than it looks, so prioritize control over load.
  • Lead the movement with your front delts and keep the bar close to your body, raising it on a steady arc rather than swinging it up.
  • Keep your ribs down and core braced so the lift comes from your shoulders, not from leaning back at the top.
  • Move at a deliberate tempo, taking 2–3 seconds to raise and 2–3 seconds to lower the bar.
  • If your shoulders lack the mobility to finish fully overhead, stop where you can keep good form and build the range gradually.

Errores comunes

  • Using momentum and dipping the knees to swing the bar up, which takes tension off the delts and stresses the lower back.
  • Arching the lower back to push the bar overhead, which loads the spine instead of the shoulders and risks injury.
  • Going too heavy, which forces compensations and turns a controlled raise into an unsafe heave.
  • Shrugging the shoulders up to the ears at the top, which shifts work onto the traps and pinches the shoulder joint.
  • Bending the elbows more as the bar rises to cheat the weight up, shortening the lever and reducing delt work.

Preguntas frecuentes

What muscles does the barbell standing front raise over head work?

It primarily works the front shoulders (anterior deltoids), with the side deltoids, upper chest (clavicular head), serratus anterior, and triceps assisting as you lift the bar fully overhead.

How is this different from a regular barbell front raise?

A standard front raise stops around shoulder height, while this version continues the arc all the way overhead. The extra range adds work for the serratus anterior and upper traps and demands more shoulder mobility, so it usually requires lighter weight.

How wide should my grip be?

Use an overhand grip slightly wider than shoulder-width. That keeps your wrists and shoulders comfortable through the full arc; widening the grip a little can make finishing overhead easier if your mobility is limited.

How many sets and reps should I do?

Treat it as accessory work — 3 sets of 10–15 reps with a light, controlled weight. The long lever makes it deceptively hard, so chase clean range of motion before adding load.

Is the barbell standing front raise over head good for beginners?

Yes, if you keep the weight light and prioritize form. Beginners with limited shoulder mobility should raise only as high as they can control with a flat back, then extend the range over time.

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