About this exercise
A shoulder isolation exercise performed seated, lifting a barbell from thigh level to shoulder height in front of the body. The seated position removes lower-body momentum, making it a stricter anterior deltoid movement.
Barbell Seated Front Raise
Step by step instructions, muscle activation and variants for the Barbell Seated Front Raise.
MediumFront shoulders
How to Perform
- Sit upright on a bench and hold a barbell across your thighs with an overhand grip, hands shoulder-width apart
- Keep your back straight and chest up throughout the movement
- With a slight bend in your elbows, raise the barbell forward and upward until it reaches shoulder height
- Pause briefly at the top with your arms roughly parallel to the floor
- Slowly lower the barbell back down to your thighs under control
- Avoid leaning back or using momentum to lift the weight
Muscle Activation
Primary
Front shoulders
Secondary
Side shouldersUpper chestMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Seated Front Raise
The Barbell Seated Front Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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