Standing Front Barbell Raise Over Head

Standing Front Barbell Raise Over Head is a strength - long-arm shoulder flexion with a bar exercise involving Anterior deltoid, Serratus anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Serratus anterior
Secondary muscles: Upper trapezius, Pectoralis major, clavicular head, Rotator cuff muscles, Rectus abdominis
Exercise type: Strength - long-arm shoulder flexion with a bar

Exercise technique

Grip
Take an overhand grip on a light bar at shoulder width or comfortably slightly narrower.
Base
Plant your feet shoulder-width apart.
Elbows
Maintain a small, fixed bend.
Preparation
Keep your ribs contained with the bar in front of your thighs.
Raise
Move the bar forward in an arc and up over your head.
Top
Stop at a comfortable shoulder angle without arching your lower back.
Return
Slowly lower the bar along the same path.

Key technique points

Adjust the narrow grip according to shoulder comfort.
Allow your shoulder blades to rotate upward.
Keep the bar away from your face.
Do not throw your torso backward.
Keep your legs still.
Exhale as you lift.

Common mistakes

Gripping too narrowly

Do not force a hand spacing that restricts your overhead shoulder angle.

Arching through the lower back

Do not increase the height of the bar through lower-spine movement.

Generating speed through the knees

Do not add explosive leg drive to the front raise.

Pressing through the elbows

Do not turn the long-arm path into a shoulder press.

Pinning the shoulders down

Do not suppress natural upward scapular rotation.

Dropping the bar

Do not finish the descent by striking your thighs.

Frequently asked questions