Barbell Overhead Front Raise
A straight-arm barbell raise from the thighs all the way to arms' length overhead. Works the front delts through a long range and builds overhead control.
Primary muscles
- Front Delts
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3
- Reps
- 10–12
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell in front of your thighs with an overhand grip slightly narrower than shoulder-width, elbows soft.
Brace your core and squeeze your glutes so the ribs stay down.
Raise the bar in a wide arc in front of you, keeping the same slight bend in the elbows.
Continue until the bar is directly overhead.
Lower along the same arc back to the thighs.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Ribs down as the bar passes your face
Same soft elbows the whole way
Control the way down
Common mistakes
Arching the lower back to finish overhead
Swinging the bar up with the hips
Bending the elbows into a press
Safety notes
Go light; the long lever loads the shoulder heavily overhead. Stop at eye level if the top pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.