Barbell Seated Front Raise

The Barbell Seated Front Raise is a targeted exercise that primarily works the muscles of the shoulders, particularly the front and side deltoids. This exercise is typically performed using a barbell, which adds resistance and allows for progressive overload to increase strength and muscle hypertrophy over time. To perform the Barbell Seated Front Raise, you'll need a barbell and an adjustable bench. Start by sitting on the bench with your feet flat on the floor and a slight bend in your knees. Hold the barbell with an overhand grip, hands shoulder-width apart, and rest it on the front of your thighs. This will be your starting position. Keeping your core engaged and your back straight, exhale as you raise the barbell up in front of you, with your arms fully extended and palms facing the ground. Lift the barbell until it reaches shoulder level or just slightly above, then pause for a moment to squeeze your shoulder muscles. Inhale as you slowly lower the barbell back to the starting position in a controlled manner. Repeat the movement for the desired number of repetitions. The Barbell Seated Front Raise is a great exercise for developing shoulder strength, stability, and muscular definition. It is important to maintain proper form throughout the exercise to avoid straining the shoulders or relying too much on momentum. As with any exercise, start with lighter weights and gradually increase the resistance as you become more comfortable and confident with the movement. Proper warm-up and stretching are recommended before performing this exercise to prevent injury and optimize your workout.

Instructions

• Sit on a bench with your feet firmly planted on the ground.
• Hold a barbell with an overhand grip resting on your thighs, just above your knees.
• Exhale as you raise the barbell in front of you, keeping your arms straight and your back upright.
• Continue raising the barbell until it is at shoulder level or slightly above, while maintaining control and avoiding swinging or jerking motions.
• Pause for a moment at the top of the movement, squeezing your shoulder muscles.
• Inhale as you slowly lower the barbell back to the starting position, with your arms fully extended and the weight resting on your thighs.
• Repeat for the desired number of repetitions.

Tips & Tricks

• 1. Start with a lighter weight and focus on proper form to avoid injury.
• 2. Engage your core throughout the exercise to maintain stability and prevent lower back strain.
• 3. Keep your shoulders relaxed and avoid shrugging them as you lift the barbell.
• 4. Control the movement and avoid using momentum by performing the exercise in a slow and controlled manner.
• 5. Focus on lifting the weight with your front deltoids (shoulders) rather than relying on your traps or upper body muscles.
• 6. Breathe naturally throughout the exercise, exhaling as you lift the weight and inhaling as you lower it.
• 7. Gradually increase the weight as you become more comfortable and stronger, but always prioritize maintaining proper form.
• 8. Incorporate variety into your routine by alternating between barbell seated front raise and other shoulder exercises.
• 9. Use a mirror or ask for feedback from a trainer or workout buddy to ensure proper form and technique.
• 10. Remember to warm up your shoulders with dynamic stretches or light shoulder exercises before performing the barbell seated front raise.