Exercise guide
Stick Lying Front Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Stick Lying Front Raise is an isolation movement that targets the anterior deltoids and upper pectorals while eliminating momentum by using a flat bench. This variation provides a stable base to focus purely on shoulder flexion and muscle engagement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a bench with your feet planted firmly on the floor for stability.
- Grasp the barbell with an overhand (pronated) grip, hands spaced shoulder-width apart.
- Rest the bar across your upper thighs with your arms fully extended and core engaged.
How to do it
- Exhale as you lift the bar in a wide arc until it is directly above your shoulders or slightly past your head.
- Maintain a slight, fixed bend in your elbows throughout the movement to protect the joint.
- Inhale as you slowly lower the bar back to the starting position using a controlled 2-3 second tempo.
Form checklist
- Keep your lower back pressed firmly into the bench to avoid arching.
- Ensure the movement is driven by the shoulders, not by swinging the bar.
- Keep your neck neutral and gaze upward to avoid cervical strain.
- Maintain a consistent grip width to ensure even muscle activation.
Pro tips
- Focus on the mind-muscle connection by imagining your front delts pulling the weight up rather than your hands lifting it.
- Squeeze your shoulder blades together slightly to provide a stable platform for the deltoids to work against.
- At the top of the movement, think about 'reaching' for the ceiling to maximize serratus anterior involvement.
Make it harder
- Pause for 2 seconds at the top of the movement to increase time under tension.
- Perform the exercise with a 'dead stop' at the bottom, resting the bar on your thighs briefly to remove all momentum.
Frequently asked
- What muscles does the stick lying front raise work?
- The stick lying front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.
- What equipment do you need for the stick lying front raise?
- The stick lying front raise uses barbell.
- Is the stick lying front raise good for beginners?
- Yes. The stick lying front raise is a beginner-friendly movement and a strong foundation to build on.