Standing Barbell Straight-Arm Front Raise Over Head
Differentiation: Mechanics
This variation of a front raise is unique. Here is how: you swing the bar upward using an arc motion | until it is all the way overhead | instead of stopping the bar at shoulder level, | (like you would do with basic front raises). This movement recruits your front deltoids, | rear deltoids | and middle deltoids, | as well as your core to remain stable | and trapezius muscles. You also keep your arms straight throughout the movement. Keeping your arms straight forces you to use more of your front deltoids.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand behind the loaded bar running across your ankles.
6) Bend down to grasp the bar with your hand hip-width apart, using an overhand grip.
7) Raise the bar to standing position.
8) Allow the bar to hang at your waist.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your entire body rigid, exhale as you raise the bar up using an arc motion
3) ...until the bar is directly over your head
4) Hold this position for a count of one second.
5) Inhale as you fully pivot the bar the bar to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Don't swing your body in an effort to lift the weight.
Your elbows should be slightly bent, not locked.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.