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Barbell Seated High Front Raise

Barbell Seated High Front Raise

The Barbell Seated High Front Raise is an effective exercise that targets the front deltoids, upper chest, and trapezius muscles. This exercise is performed by sitting on a bench with a barbell resting on the thighs and palms facing down. The movement involves raising the barbell in front of the body with straight arms until it reaches shoulder height. The exercise primarily isolates the front deltoids while also engaging the upper chest and trapezius muscles to a lesser extent. The Barbell Seated High Front Raise is a compound exercise that requires coordination and stability. It can help in building stronger and more defined shoulders while also enhancing upper body posture. It is important to start with a lighter weight and focus on proper form to avoid strain or injury. As one progresses, adding more weight gradually can further challenge the muscles and promote growth. When performing the Barbell Seated High Front Raise, it is crucial to maintain a neutral spine and engage the core for stability. Keeping the movement slow and controlled is essential to maximize the engagement of target muscles and minimize the involvement of other muscle groups. Remember to always warm up before starting any exercise routine and adjust the weight and repetitions based on your fitness level and goals. Incorporating the Barbell Seated High Front Raise into your upper body workout routine can contribute to overall shoulder strength and aesthetics. Remember to listen to your body, maintain proper form, and gradually progress to heavier weights or variations of the exercise for enhanced effectiveness. As with any exercise, ensure adequate rest and recovery between workouts to allow muscles to heal and grow stronger.


  • Sit on a flat bench with your feet firmly planted on the ground and your back straight.
  • Hold a barbell with an overhand grip, positioning it in front of your thighs.
  • Keep your arms extended and raise the barbell up towards your forehead, ensuring that your elbows are slightly bent.
  • Pause at the top of the movement, feeling the contraction in your shoulders.
  • Slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the exercise, exhaling as you lift the barbell and inhaling as you lower it.

Tips & Tricks

  • Choose an appropriate weight for the exercise to ensure proper form and prevent injury.
  • Engage your core and maintain a neutral spine throughout the movement to maximize stability and effectiveness.
  • Focus on the mind-muscle connection by visualizing the targeted muscles working during the exercise.
  • Use a controlled and smooth motion during the lift, avoiding any jerking or swinging of the weight.
  • Incorporate a full range of motion by bringing the barbell up to shoulder height or slightly above, while keeping your arms parallel to the ground.
  • Ensure that your shoulders are relaxed and not shrugged upwards during the exercise to avoid unnecessary tension.
  • Remember to breathe properly – exhale during the lifting phase and inhale during the lowering phase.
  • Maintain a consistent and steady pace throughout the exercise, avoiding any sudden pauses or accelerations.
  • Start with a lighter weight and gradually increase the load as you become more comfortable and confident in the exercise.
  • Consult with a fitness professional or trainer to ensure proper form and technique.

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