Barbell Seated Front Raise

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor at shoulder-width.
2. Grasp the barbell with an overhand (pronated) grip, with your hands spaced exactly shoulder-width apart.
3. Rest the barbell across your upper thighs with your arms fully extended and your chest held high.
4. Engage your core and retract your shoulder blades to create a stable lifting platform.

How to do it

1. Exhale as you lift the barbell forward and upward in a wide arc until it reaches eye level.
2. Maintain a slight, fixed bend in the elbows throughout the movement to protect the joint and maximize deltoid tension.
3. Inhale as you slowly lower the barbell back toward your thighs using a controlled 3-second tempo.
4. Stop the bar just before it touches your legs to maintain constant tension on the muscles before starting the next rep.

Form checklist

• Keep your torso completely stationary; do not lean back as the weight rises.
• Ensure your wrists remain neutral and do not flex or extend during the lift.
• Keep your neck in a neutral position, looking straight ahead to avoid strain.
• Avoid shrugging your shoulders toward your ears; keep the traps depressed.

Pro tips

• Focus on 'pushing' the barbell toward the wall in front of you rather than just lifting it up to better engage the anterior deltoid.
• Pause for a half-second at the peak of the movement to emphasize the mind-muscle connection and peak contraction.

Make it harder

• Incorporate a 4-second eccentric (lowering) phase to significantly increase time under tension.
• Perform the exercise while seated on the floor with legs extended to further eliminate any possibility of using momentum.

Frequently asked

What muscles does the barbell seated front raise work?

The barbell seated front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the barbell seated front raise?

The barbell seated front raise uses barbell.

Is the barbell seated front raise good for beginners?

The barbell seated front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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