Description
An exercise that isolates your shoulders, especially the front deltoids, by raising a barbell while seated.
How to Do Barbell Seated High Front Raise
- 1Setup
Sit upright on a flat bench with your feet flat on the floor, holding a light barbell with an overhand grip, hands shoulder-width apart.
- 2Setup
Rest the barbell across your upper thighs or just in front of them, ensuring your back is straight and chest is up.
- 3
Exhale and slowly raise the barbell straight up in front of you, keeping your arms mostly straight with a slight bend in the elbows.
- 4
Continue raising the barbell until your arms are slightly above parallel to the floor, feeling the contraction in your front deltoids.
- 5
Inhale and slowly lower the barbell back down to the starting position with control, resisting gravity throughout the movement.
Tips
- Maintain a slight bend in your elbows throughout the entire movement to protect your joints and keep constant tension on the deltoids.
- Focus on initiating the movement from your shoulders, not swinging the barbell using momentum from your back or torso.
- Control both the upward and downward phases of the lift, aiming for a smooth, deliberate motion rather than a jerky one.
- Keep your core engaged to stabilize your torso and prevent any unwanted rocking or arching of the lower back.
Common Mistakes
- ×Using momentum to swing the weight up rather than controlled muscle action reduces the effectiveness; focus on a deliberate lift to engage the target muscles.
- ×Raising the barbell too high, past eye level, can put unnecessary strain on the shoulder joint; stop just above parallel to the floor to maintain tension on the anterior deltoids.
- ×Rounding the back or leaning back excessively during the lift indicates the weight is too heavy; lighten the load and maintain an upright posture with a tight core.
Variations
Barbell Front Raise
Strengthen your anterior deltoids with the Barbell Front Raise. Lift a barbell straight up to shoulder height, focusing on controlled movement for
Barbell Seated Front Raise
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Dumbbell Seated Single Arm Front Raise
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