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Shoulders Barbell Intermediate Video

How to do the Standing Front Barbell Raise Over Head

Primary: Front Delts.

The Standing Front Barbell Raise Over Head is an effective shoulder exercise aimed at developing the anterior deltoids. This exercise requires you to lift a barbell from the front of your body to an overhead position, primarily targeting your shoulders and also engaging your traps and triceps. Practicing this exercise can help in building shoulder strength and improving muscle definition.

Demo video: Standing Front Barbell Raise Over Head · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.

  2. 2

    Keeping your core tight and back straight, lift the barbell upwards in a controlled motion until it reaches shoulder height.

  3. 3

    Continue to press the bar above your head until your arms are fully extended.

  4. 4

    Lower the barbell back to the starting position slowly and with control.

Coaching cues

  • Avoid using momentum to lift the barbell; focus on muscle contraction.
  • Keep your core engaged to maintain balance and support your lower back.
  • Do not lock your elbows at the top; maintain a slight bend to reduce joint strain.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Gym only

Standing Front Barbell Raise Over Head alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Band Front RaiseResistance Band · beginner Front RaiseDumbbell · beginner Dumbbell Front Raises StandingDumbbell · beginner Front Delt Plate RaisesDumbbell · beginner Cable Front Raise Double ArmCable · intermediate Cable Front Raise Single ArmCable · intermediate

Frequently asked questions

What muscles does the Standing Front Barbell Raise Over Head work?

Primary: Front Delts.

How many sets and reps of Standing Front Barbell Raise Over Head should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Standing Front Barbell Raise Over Head?

Same movement pattern, different equipment: Band Front Raise, Front Raise, Dumbbell Front Raises Standing, Front Delt Plate Raises, Cable Front Raise Double Arm, Cable Front Raise Single Arm.

Is the Standing Front Barbell Raise Over Head good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.