Exercise guide · Intermediate · Compound

Barbell Standing Front Raise over Head: How to Do It & Muscles Worked

The barbell standing front raise over head is a shoulder exercise that targets the deltoids, with secondary emphasis on the triceps and upper back. It involves lifting a barbell from thigh level to overhead while standing, requiring control and shoulder strength.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell standing front raise over head
Front view: muscles worked by the barbell standing front raise over head. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the barbell standing front raise over head. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the barbell standing front raise over head

  1. Step 1: Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. Step 2: Keep your back straight and engage your core.
  3. Step 3: Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down.
  4. Step 4: Continue lifting until the barbell is slightly above shoulder level.
  5. Step 5: Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell standing front raise over head by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Standing Front Raise over Head alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.