Barbell Seated Front Raise
Perform the Barbell Seated Front Raise to sculpt strong, defined anterior deltoids.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Seated Front Raise
Barbell Front Raise
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Front Raise Over Head
Shoulders · Deltoid Anterior · Barbell
Dumbbell Seated One Arm Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Description
A strength training exercise where you sit with a barbell and lift it in front of you, focusing on your shoulder muscles.
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How to do Barbell Seated Front Raise
- 01Setup
Sit on a flat bench with your feet flat on the floor, holding a barbell with an overhand grip slightly narrower than shoulder-width, resting it across your thighs.
- 02Setup
Ensure your back is straight and chest is up, engaging your core to maintain a stable torso throughout the movement.
- 03
Exhale and slowly raise the barbell directly in front of you, keeping your arms mostly straight with a slight elbow bend, until it reaches approximately shoulder height.
- 04
Hold briefly at the top, focusing on contracting your anterior deltoids, then inhale as you slowly lower the barbell back to the starting position on your thighs with control.
- 05
Avoid using momentum; the movement should be controlled both on the way up and down, emphasizing muscle activation.
Tips
- Control the eccentric phase: Slowly lower the barbell to maximize muscle engagement and time under tension for better growth and strength gains.
- Maintain a slight elbow bend: Locking out your elbows can put undue stress on the joint; keep a soft bend to protect them and maintain tension on the deltoids.
- Focus on the anterior deltoid: Visualize the front of your shoulder initiating and controlling the movement to prevent other muscles from taking over.
- Keep your torso stable: Avoid leaning back or rocking your body to lift the weight; the movement should originate solely from the shoulders to isolate the target muscle.
Common mistakes
- Using excessive momentum: Rocking your torso to lift the weight reduces the target muscle's work; lighten the load and focus on strict, controlled form.
- Raising the barbell too high: Lifting past shoulder height shifts tension away from the anterior deltoids and can strain the shoulders; stop the raise at shoulder level.
- Locking out elbows: Straightening your elbows completely places unnecessary stress on the joint; maintain a slight bend throughout the movement to protect them.
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Get Ellim — FreeQuestions
What muscles does Barbell Seated Front Raise work?
Barbell Seated Front Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Barbell Seated Front Raise good for beginners?
Barbell Seated Front Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Seated Front Raise?
You need Barbell to perform Barbell Seated Front Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Seated Front Raise?
Control the eccentric phase: Slowly lower the barbell to maximize muscle engagement and time under tension for better growth and strength gains. Maintain a slight elbow bend: Locking out your elbows can put undue stress on the joint; keep a soft bend to protect them and maintain tension on the deltoids. Focus on the anterior deltoid: Visualize the front of your shoulder initiating and controlling the movement to prevent other muscles from taking over. Keep your torso stable: Avoid leaning back or rocking your body to lift the weight; the movement should originate solely from the shoulders to isolate the target muscle.
What are common mistakes when doing Barbell Seated Front Raise?
Using excessive momentum: Rocking your torso to lift the weight reduces the target muscle's work; lighten the load and focus on strict, controlled form. Raising the barbell too high: Lifting past shoulder height shifts tension away from the anterior deltoids and can strain the shoulders; stop the raise at shoulder level. Locking out elbows: Straightening your elbows completely places unnecessary stress on the joint; maintain a slight bend throughout the movement to protect them.
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Free · iPhone only · Available on the App Store