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Barbell front raise

The exercise known as "Front Raise" enjoys great popularity in the realm of fitness training. Individuals seeking to effectively and sustainably strengthen the muscles in the front part of the shoulder often opt for this training method. However, this physical activity is typically performed using dumbbells. Additionally, there are alternative approaches that can also be considered part of the "Front Raise" – a compilation of them can be found at the end of this article.

However, this article focuses on the variation of the "Front Raise" with the barbell. This exercise can be performed both standing and sitting, and tips for both variations are provided below. In general, the "Front Raise" is relatively straightforward, making it suitable for both beginners and advanced individuals.

Muscles stressed during front raises with the barbell

The targeted muscles during the execution of the "Front Raise" with the barbell are clear. This physical activity primarily aims to strengthen the front part of the shoulder muscles (Musculus deltoideus pars clavicularis). Following this, the middle and rear shoulder muscles (Musculus deltoideus pars acromialis et spinalis) are activated as supporting musculature. Additionally, the trapezius muscle (Musculus trapezius) also experiences a training stimulus.

Seated Barbell Front Raise

Another option is to sit down to perform front dumbbell raises with a barbell. When doing seated front dumbbell raises, the focus is more on the precise execution of the movement.

Body Position

For seated front dumbbell raises, start by grabbing a weight bench. Sit on the front edge of the bench with your legs firmly on the ground. It's crucial to have a stable base. Then, straighten your upper body and look forward. Take the barbell with an overhand grip and place it on your thighs. In the starting position, your arms are already almost fully extended.

Movement Execution

Now you can begin with seated front dumbbell raises. Lift both arms upward until the barbell is at the level of your upper chest. Exhale during the upward movement. Lower the barbell back down, but don't rest it on your legs. Pause just above your thighs and continue with the repetitions.

Barbell front raise while standing

The standing variation of front dumbbell raises is a classic. Most athletes prefer this upright version. Find more tips on body positioning and execution here.

Body Position

For standing front dumbbell raises, start with a hip-width stance and slightly bent knees. Keep your upper body upright, and look forward. Then, grab the barbell with an overhand grip. Your arms hang down with the barbell, and the elbows are slightly bent to protect your joints.

Movement Execution

Initiate the movement of front dumbbell raises by lifting your arms upward. Keep them almost fully extended throughout the entire time. Exhale during the upward movement and stop just above your chest. After a brief pause, inhale and lower the barbell again.

Common mistakes in the LH front raise

Despite front lifting with the barbell being one of the simpler fitness exercises, mistakes frequently occur. These errors can lead to injuries or diminish training success. Therefore, here is an overview of common mistakes.

✅ Abrupt and hurried movements: Many athletes perform the movement too hastily or use momentum to lift the barbell. However, the execution should be without momentum and in a slow movement.

✅ Involvement of the entire body musculature: The body remains calm during the execution. The force should originate exclusively from the arms and shoulders.

✅ Fully extended arms: Fully extending the arms carries the risk of joint injuries. Therefore, it is advisable to keep the elbows slightly bent.

Alternatives and similar exercises to the barbell front raise

Introducing variety into your training plan is advantageous for various reasons. On the one hand, it makes your workout more engaging, helping you sustain motivation. On the other hand, subtly modifying exercises can provide an additional stimulus to your muscles. Here are some alternatives to front lifting with the barbell.

Dumbbell front raises

Executing lateral lifts with dumbbells requires flexibility in the movement. Simultaneously, it demands a higher level of balance and precise execution.

Front raise on the cable pulley

The variation of lateral lifting on the cable machine is a gentle training method that, thanks to flexible cables, reduces strain on your joints. The execution of the movement remains the same. You have the option to train with one arm or both arms on the cable machine.

Front raise with the Theraband

For home workouts, lateral lifting with the Theraband is particularly suitable. You secure the Theraband under your feet, effectively strengthening your shoulder muscles.

Military Press

Additionally, the overhead press, often known as the Military Press, is among the similar exercises that are well-suited for training the shoulder muscles. This exercise engages various parts of your body.