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Barbell Front Raise

Front delts ChestTraps Isolation BarbellEZ barKettlebellWeight plate
Demo (loops)

How to do it

Starting position

  1. Grip the barbell firmly, shoulder-width apart.
  2. Stand tall with your feet hip-width apart.
  3. Look forward and tuck your chin.
  4. Squeeze your glutes to stabilize your pelvis.

Movement

  1. Slowly raise the barbell while keeping it level.
  2. Maintain a slight bend in your elbows.
  3. Maintain tension as you slowly lower the barbell.

Breathing

Exhale as you lift the barbell, and inhale as you lower it.

Trainer tips

  • Keep your arms straight and raise them to shoulder height
  • Brace your core and keep your upper body fixed
  • Keep your wrists straight

Cautions

  • Excessive weight strains your shoulder joints, so start with a light weight.
  • Swinging the bar up with momentum
  • Leaning the upper body back when lifting

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesFront delts
Secondary musclesChest · Traps
EquipmentBarbellEZ barKettlebellWeight plate
Movement patternIsolation
Rep range10–15 reps
5 similar exercises

Representative exercise: Barbell Front Raise

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.