Barbell Front Raise

Differentiation: Mechanics

This variation of a front raise is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution allows you to work your middle deltoids | as well as your front deltoids. This exercise may seem similar to a Front Delt Barbell Raise, but it differs slightly. When performing this exercise - Barbell Front Raises - | you keep your arms straight throughout the movement. Keeping your arms straight applies extra resistance to your front deltoids. This extra resistance increases their strength and size.

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) ...with your feet shoulder-width apart.

7) Bend down to grasp the bar using an overhand grip.

8) ...with your hands should be shoulder-width apart.

9) Raise the bar to standing position.

10) ...and hold it loosely against your thighs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) With your back straight and face forward, tighten your core muscles and exhale while you lift the bar upward using an arc motion

3) ...until the bar is slightly higher than your shoulders.

4) Hold this position for a count of one second.

5) Then, inhale while you lower the bar, using a slow and controlled movement

6) ...until the bar is again against your thighs.

7) 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.

Keep your elbows above your hands at all times, which will keep all of the pressure of the movement on your front delts, providing you with the maximum potential benefit.

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.

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