IsolationBarbell
Barbell Front Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–5 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand tall holding the bar at thigh level with an overhand grip about shoulder-width.
- Set a soft bend in elbows and brace your core.
- Keep ribs down and glutes lightly squeezed to prevent leaning back.
- Raise the bar forward in a smooth path up to shoulder height.
- Pause briefly and feel the front delts contract.
- Lower the bar slowly back to thighs.
- Reset posture and keep tension—do not bounce.
- Repeat with strict control and steady breathing.
💡Coaching Cues
- ✓
Lift to shoulder height; higher is not better.
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Keep torso still—no hip swing.
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Control down for more delt tension.
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Wrists neutral; do not let them bend back.
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Use a weight you can raise smoothly.
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Maintain control and proper form throughout.
⚠️Common Mistakes
- ✗
Swinging the body to start the rep.
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Leaning back and turning it into a partial press.
