Standing Barbell Front Raise (Front Delts)

Starting position

1. Stand tall with feet shoulder-width apart and knees slightly bent.
2. Grip the barbell overhand at shoulder width, letting it hang at arm's length in front of your thighs.
3. Brace your core and glutes, open your chest and keep your shoulders down.
4. Keep a slight bend in your elbows and your wrists straight.

Execution

1. Exhale and raise the bar in front of you with nearly straight arms to shoulder or eye height.
2. Your torso stays still — only your arms move at the shoulder.
3. Pause for a second at the top.
4. Inhale and lower the bar slowly to your thighs without banging it into them.

Common mistakes

• Leaning back — the lower back arches and takes over the load.
• Bumping the bar up with knees or hips — momentum works instead of the delts.
• Raising above your head — the traps take over and the shoulder works in an awkward position.
• Wrists bent downward — extra strain on the forearms and wrists.

Beginner tips

• Start with an empty or light fixed bar: even a small weight feels heavy at arm's length.
• Keep your arms almost straight, but don't lock the elbows.
• If your lower back complains, stand with your back against a wall.

Alternatives

• Dumbbell Front Raise for Front Delts — each arm works separately, more shoulder freedom
• Seated Dumbbell Front Raise (Front Delts) — seated, eliminates torso swinging