Exercise guide
Barbell Lying Front Raise
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The barbell lying front raise is a potent isolation exercise that targets the anterior deltoids and upper pectorals by eliminating momentum and providing a stable base for shoulder flexion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a weight bench with your feet planted firmly on the floor.
- Grip the barbell with an overhand (pronated) grip, hands spaced shoulder-width apart.
- Rest the barbell across your upper thighs with your arms fully extended and a slight micro-bend in the elbows.
How to do it
- Exhale as you raise the barbell in a wide arc until it is directly above your chest or slightly past vertical.
- Maintain a controlled tempo, taking approximately 2 seconds to reach the top of the movement.
- Inhale as you slowly lower the barbell back to the starting position over a 3-second count, resisting gravity the entire way.
Form checklist
- Keep your lower back pressed firmly into the bench to avoid arching.
- Ensure your elbows remain locked in a slightly bent position throughout the set.
- Avoid using your hips or legs to 'swing' the weight up; keep the movement strictly in the shoulders.
- Keep your wrists neutral and avoid letting them curl toward your body.
Pro tips
- Focus on 'pushing' the bar toward the wall in front of you as you lift to maximize tension on the front deltoids.
- Squeeze your upper chest at the peak of the movement to increase the activation of the clavicular head of the pectorals.
Make it harder
- Perform the movement on a slight incline bench to increase the range of motion and tension at the bottom of the lift.
- Add a 2-second isometric hold at the top of each repetition.
Frequently asked
- What muscles does the barbell lying front raise work?
- The barbell lying front raise primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the barbell lying front raise?
- The barbell lying front raise uses barbell.
- Is the barbell lying front raise good for beginners?
- The barbell lying front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.