Bent Arms Barbell Front Raise
Also known as: bent arm barbell front raise
In SetGrip: Barbell Front Raise (Bent Arms)
Keeping the elbows bent while the bar arcs upward lands between a strict front raise and an upright row, and the shorter lever lets the front delts manage more weight than straight-arm raises allow. Load it lighter than your Barbell Upright Row and stop around chest height, before momentum takes over.
How to do the Bent Arms Barbell Front Raise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and keep the bar close to the body as it rises.
Muscles worked
Primary
Delts · Shoulders
The side delts lift the elbows out and up and should be the muscle you feel burning by the last rep.
Common mistakes
- Pulling too high — the elbows should stop around shoulder height; going higher pinches the shoulder joint.
- Grip too narrow — a narrow grip forces the wrists to bend and turns the shoulders in; use at least shoulder width so the elbows lead out to the sides.
- Heaving with the hips — a small dip and drive at the start means the weight is too heavy; lift from a dead stop with the torso still.
- Elbows dropping below the hands — keep the elbows higher than the wrists throughout so the delts, not the biceps, do the work.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Upright rows go after the presses in a shoulder session as accessory work. Superset them with a lateral raise or a rear delt fly using the same weights.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Bent Arms Barbell Front Raise work?
The Bent Arms Barbell Front Raise primarily works the delts. It also involves the traps and biceps, which assist the movement and stabilise the joints.
Is the Bent Arms Barbell Front Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bent Arms Barbell Front Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Bent Arms Barbell Front Raise?
If you cannot do the Bent Arms Barbell Front Raise, try the Dumbbell Upright Row, the Cable Upright Row or the Smith Machine Upright Row. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bent Arms Barbell Front Raise, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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