Exercise guide
Stick Standing Front Raise
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Stick Standing Front Raise is a targeted isolation exercise that builds strength and definition in the anterior deltoids and upper pectorals. Using a barbell or stick enforces a fixed path, which helps improve shoulder stability and symmetrical muscle development.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the barbell with an overhand grip (palms facing down), hands positioned slightly wider than shoulder-width.
- Rest the bar against your thighs with your arms fully extended and shoulders pulled back and down.
How to do it
- Exhale and lift the bar forward and upward in a controlled arc until it reaches shoulder height.
- Keep your arms straight with a soft bend in the elbows and maintain a braced core to prevent torso sway.
- Inhale and slowly lower the bar back to the starting position, resisting gravity throughout the descent.
- Maintain a steady tempo, typically 2 seconds up and 2 seconds down, to maximize time under tension.
Form checklist
- Keep your torso stationary; do not lean back or swing your hips to lift the weight.
- Ensure your shoulders remain depressed; avoid shrugging the bar up with your traps.
- Maintain a neutral spine and tight core to protect the lower back.
- Stop the movement at shoulder height to keep the tension on the deltoids rather than the joints.
Pro tips
- Focus on 'pushing' the bar away from your body as you lift to better engage the anterior deltoid fibers.
- Pause for a one-second peak contraction at the top of the movement to enhance mind-muscle connection.
- Squeeze the bar tightly to create irradiation, which can help stabilize the shoulder joint during the lift.
Make it harder
- Slow the eccentric (lowering) phase to 4 seconds to increase metabolic stress.
- Raise the bar to eye level to increase the range of motion, provided you can maintain a neutral spine.
Frequently asked
- What muscles does the stick standing front raise work?
- The stick standing front raise primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the stick standing front raise?
- The stick standing front raise uses dumbbell.
- Is the stick standing front raise good for beginners?
- The stick standing front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.