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Barbell Standing Front Raise Over Head

A straight-arm barbell front raise continued all the way overhead, training the anterior deltoids through their full flexion range with light load.

ShouldersBarbellShoulder flexion
GoLightWeight mediabarbell-standing-front-raise-over-head

시범 영상 준비 중

Primary

Anterior deltoids

Secondary

Lateral deltoidsUpper trapeziusSerratus anteriorCore

Equipment

Barbell

Pattern

Shoulder flexion

Setup

  1. 01Hold a light barbell with a shoulder-width overhand grip.
  2. 02Stand tall with the bar resting against the thighs.
  3. 03Set a soft bend in the elbows that will stay fixed.
  4. 04Brace the trunk so the ribs stay down through the long lever.

Execution

  1. 01Raise the bar in a wide arc from the thighs to shoulder height.
  2. 02Continue past the face until the bar is directly overhead.
  3. 03Pause briefly with the bar stacked over the shoulders.
  4. 04Lower along the same arc under control back to the thighs.

Checkpoints

  • -Arms stay near straight for the entire arc.
  • -The bar finishes over the shoulders, not out in front of the head.
  • -The low back does not arch to finish the overhead portion.
  • -The descent takes at least as long as the raise.

Common mistakes

  • -Loading too heavy; this long lever needs a fraction of pressing weight.
  • -Swinging the hips to launch the bar off the thighs.
  • -Bending the elbows near the top, turning it into a press.
  • -Dropping the bar quickly through the strongest range.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps with an empty or lightly loaded bar.
  • -Program it as accessory work after pressing, not as a main lift.
  • -Stop the arc at shoulder height if overhead range is limited, and build up gradually.

Related exercises

Barbell Front Raise

Barbell / Shoulders

Dumbbell Standing Front Raise Above Head

Dumbbell / Shoulders

Weighted Front Raise

Other / Shoulders

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