Front Raise - Seated (Barbell)

Sit on a bench holding a barbell. Raise the bar in front of you to shoulder height with straight arms. Lower it slowly to prevent swinging.

Quick facts

Primary and secondary muscle groups targeted by this movement.

front shoulders

upper chest

What you need and how to position yourself before starting.

barbellbench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with your feet flat on the floor, ensuring your back is supported.
- Hold a barbell with both hands, using an overhand grip, and let it rest on your thighs.
Step 2Position the Barbell
- Lift the barbell to shoulder height, keeping your arms straight but not locked.
- Your hands should be shoulder-width apart, and your palms facing down.
Step 3Engage Your Core
- Sit up straight, retracting your shoulder blades and engaging your core muscles.
- Ensure your back remains straight and your head is in a neutral position.
Step 4Lift the Barbell
- Slowly raise the barbell in front of you to shoulder height, keeping your arms straight.
- Focus on using your shoulders to lift the weight, not your back.
Step 5Hold the Position
- Pause briefly at the top of the movement, ensuring your arms are parallel to the ground.
- Maintain control and avoid swinging the barbell.
Step 6Lower the Barbell
- Slowly lower the barbell back to the starting position on your thighs.
- Keep your movements controlled to avoid injury.
Step 7Repeat
- Repeat the lift and lower for the desired number of repetitions, maintaining proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully place the barbell back on your thighs.
- Stand up slowly, ensuring your back is straight as you do so.