Barbell Lying Front Raise
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Shoulders
- Type
- Strength
The barbell lying front raise is a shoulder isolation exercise that targets the front of the shoulders (anterior deltoid), with minor help from the side delts and the upper, clavicular chest. Performed lying face-up on a flat or incline bench, the position pins your torso down so you can't swing, making it a strict, momentum-free way to overload the front delts.
How to do the Barbell Lying Front Raise
- 1Lie face-up on a flat or low-incline bench with your head supported and your feet planted firmly on the floor.
- 2Grip a barbell with both hands at shoulder-width, palms facing down (pronated), and hold it resting against the front of your thighs with your arms extended.
- 3Brace your core and press your lower back lightly into the bench so your torso stays pinned and stable.
- 4Keeping your elbows almost straight with only a slight bend, raise the bar in a smooth arc out in front of you until it is roughly above your face or shoulders.
- 5Pause briefly at the top with the front delts fully loaded, keeping your wrists firm and neutral.
- 6Lower the bar under control along the same path until your arms return to the starting position above your thighs.
- 7Complete your reps, then set the barbell down safely on the floor or a rack.
Form tips
- Use a light load and keep the tempo slow — because you can't generate body swing while lying down, smaller weights still create strong front-delt tension.
- Keep a fixed, slight bend in your elbows for the whole set so the front shoulders, not your arms, do the lifting.
- Lead the movement with your knuckles and the back of your hands rather than letting your wrists curl the bar up.
- Stop the raise once the bar is over your face or shoulder line; going further shifts the load off the front delts and onto the joint.
- Have a partner hand you the bar and take it back on heavier sets so you start and finish without straining.
Common mistakes
- Using momentum or jerking the bar up, which is harder to do lying down but still cheats the front delts out of tension when it happens.
- Bending the elbows and turning the move into a press, which shifts work to the chest and triceps instead of isolating the shoulders.
- Going too heavy, which forces the path to break down and strains the shoulder joint and wrists.
- Raising the bar too high past the shoulders, which unloads the delts and stresses the shoulder at the top.
- Letting the wrists bend back under the bar, which loses control and risks wrist strain.
Frequently asked questions
What muscles does the barbell lying front raise work?
It primarily works the front of the shoulders (anterior deltoid), with the side deltoids and the upper, clavicular chest assisting as the bar travels up in front of you.
Why do the front raise lying down instead of standing?
Lying on the bench pins your torso so you can't swing or use leg drive. That removes momentum and forces the front delts to do the work, making it a stricter version of the standard front raise.
How many sets and reps should I do?
Treat it as accessory shoulder work: 3–4 sets of 10–15 reps with a light, controlled weight is a sensible default. Form and tension matter more than load here.
Is the barbell lying front raise good for beginners?
Yes. The supported position makes it easy to keep strict form, and it teaches you to isolate the front delts. Start light and have someone hand you the bar if it's awkward to get into position.
What's a good alternative to the barbell lying front raise?
A standing barbell front raise, dumbbell front raises (one arm at a time or both), or a cable front raise all train the same anterior deltoid with a different setup and resistance profile.
