EZ bar Front Twist Raise
Perform the EZ bar Front Twist Raise to sculpt strong, defined anterior deltoids and improve shoulder stability.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of EZ bar Front Twist Raise
Barbell Front Raise
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Front Raise Over Head
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Front Raise
Shoulders · Deltoid Anterior · Barbell
EZ bar Incline Front Raise
Shoulders · EZ Barbell
Description
An upper body exercise that targets the shoulders, particularly the anterior deltoids, using an EZ bar. The twisting motion also engages the forearm muscles.
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How to do EZ bar Front Twist Raise
- 01Setup
Stand tall with your feet shoulder-width apart, holding an EZ bar with an underhand grip (palms up) at shoulder-width, resting against your thighs.
- 02Setup
Brace your core, slightly retract your shoulders, and maintain a soft bend in your elbows.
- 03
Exhale as you slowly raise the EZ bar forward and up to shoulder height, keeping your elbows slightly bent and fixed.
- 04
As the bar reaches shoulder height, internally rotate your shoulders to twist the bar, bringing your pinkies slightly higher than your thumbs.
- 05
Hold the peak contraction briefly, then inhale as you slowly lower the EZ bar with control back to the starting position, reversing the twist.
Tips
- Maintain a controlled tempo throughout the movement, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent momentum.
- Focus on initiating the lift with your anterior deltoids, feeling the contraction in the front of your shoulders rather than using your traps or lower back.
- Keep the twisting motion subtle and controlled, emphasizing internal rotation at the shoulder joint rather than excessive wrist movement.
- Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and stable to isolate the deltoids effectively.
Common mistakes
- Using momentum to lift the bar negates muscle activation; instead, use a controlled, deliberate motion from your shoulders.
- Excessive arching of the lower back places undue stress on the spine; fix this by engaging your core and maintaining a neutral spine throughout the lift.
- Raising the bar too high, beyond shoulder height, can recruit the traps and reduce deltoid isolation; ensure the bar only reaches parallel to the floor.
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Is EZ bar Front Twist Raise good for beginners?
EZ bar Front Twist 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 EZ bar Front Twist Raise?
You need EZ Barbell to perform EZ bar Front Twist 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 EZ bar Front Twist Raise?
Maintain a controlled tempo throughout the movement, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent momentum. Focus on initiating the lift with your anterior deltoids, feeling the contraction in the front of your shoulders rather than using your traps or lower back. Keep the twisting motion subtle and controlled, emphasizing internal rotation at the shoulder joint rather than excessive wrist movement. Avoid shrugging your shoulders towards your ears; keep your shoulders depressed and stable to isolate the deltoids effectively.
What are common mistakes when doing EZ bar Front Twist Raise?
Using momentum to lift the bar negates muscle activation; instead, use a controlled, deliberate motion from your shoulders. Excessive arching of the lower back places undue stress on the spine; fix this by engaging your core and maintaining a neutral spine throughout the lift. Raising the bar too high, beyond shoulder height, can recruit the traps and reduce deltoid isolation; ensure the bar only reaches parallel to the floor.
Related exercises
Barbell Z Press
Shoulders · Barbell
Barbell Seated High Front Raise
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EZ Bar Standing Overhead Press
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EZ bar Seated Close grip Shoulder Press
Shoulders · EZ Barbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
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Free · iPhone only · Available on the App Store