Stand with the legs slightly apart and the back straight, contracting the abdominal muscles. Hold the barbell with an overhand grip as it rests against the thighs:
- Inhale and raise the barbell with extended arms to eye level.
- Exhale at the end of the movement.
This exercise contracts the anterior deltoid, the clavicular head of the pectoralis major, the infraspinatus, and, to a lesser degree, the trapezius, serratus anterior, and short head of biceps.
If you continue raising the arms, the posterior deltoid contracts, reinforcing the work of the other muscles and allowing you to raise the arms to vertical.
The exercise may also be performed with your back to a low pulley and the cable passing between the legs.
- Single-Arm Barbell Front Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
- Alternating Barbell Front Raise: This variation involves performing the exercise by raising the barbell with one arm, lowering it, and then raising it with the other arm. This allows you to work both sides of the body and adds a coordination challenge to the exercise.
- Barbell Upright Row: This variation involves raising the barbell from your waist to your chin, pulling your elbows up and back towards your body. This targets the front and side deltoids, as well as the upper back and trapezius muscles.
- Barbell Clean and Press: This variation involves lifting the barbell from the floor to overhead, while simultaneously cleaning the bar to your shoulders. This targets the entire shoulder girdle, as well as the legs, back, and core.
- Barbell Push Press: This variation involves performing a quarter-squat and then explosively lifting the barbell from your shoulders to overhead, using your legs to help drive the weight up. This is a great exercise for building explosive power in the shoulders and entire body.