Standing Front Barbell Raise Over Head

A shoulder isolation exercise using a barbell, lifting the weight from shoulder height directly overhead to target the anterior deltoids and shoulder stabilizers.

Instructions

1. Stand with your feet shoulder-width apart, holding a barbell at shoulder height. Your grip should be narrower than shoulder width with your palms facing downward and elbows slightly bent.
2. Engage your core and maintain a neutral spine. Your shoulders should be packed (slightly retracted) for stability and shoulder health.
3. Lift the barbell straight up by extending your elbows, pressing the weight directly overhead until your arms are nearly fully extended.
4. Continue pressing until the barbell reaches a position directly above your head or slightly in front, achieving full shoulder flexion.
5. Pause briefly at the top position, feeling the contraction across your shoulders.
6. Lower the barbell back down to shoulder height with control, resisting gravity throughout the descent.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows slightly bent at the top to reduce stress on the shoulder joint.
• Avoid excessive lower back arching; maintain core tension to keep your spine neutral.
• The barbell should travel in a nearly vertical plane with minimal forward or backward movement.
• Control the descent just as much as the ascent for optimal strength and muscle development.
• This exercise demands good shoulder mobility; if you have limitations, consider using dumbbells for a greater range of motion.
• The narrower grip compared to a standard barbell bench press increases the focus on the anterior deltoids.