Front raises with barbell

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Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The barbell front raise exercise is also known as the front raise with barbell, barbell front raise

Type of Exercise

Front barbell raises is a monoarticular / accessory exercise

variants

  • Front raises with dumbbells

Front raises with barbell: Execution

The starting position sees the athlete standing upright with the back in his position of strength, the knees slightly flexed and the distance between the feet equal to or slightly greater than that of the shoulders. The shoulders are not fully extended although the arms can still be considered at the sides. The elbows are almost fully extended. The hands grip the barbell with a prone grip and may be at a distance equal to that between the shoulders for a pure flexion movement, or at a distance greater than that between the shoulders to hybridize the flexion with abduction. The execution consists in flexing the shoulders or flexing / adding them, thus lifting the barbell until the humerus comes to lie on the transverse plane. The help of lower limb thrust and excessive hyperextension of the spine is considered cheating. Although this is an exercise that is used to train the anterior portion of the deltoid, it is possible to progressively increase the contribution of the lateral portion of the deltoid as the grip widens. Vertical body position tends to make exercise more difficult in the second half of shoulder flexion or flexion / abduction. There is also a variant of sitting on benches at different inclinations of this exercise, to progressively move the critical point of the movement lower as the incline of the bench approaches 180 °. Using the barbell prevents bending of the elbows which in the dumbbell variant is considered cheating.





Muscles involved in the exercise Front barbell raises

Group 0


  • Anterior deltoid
  • Upper bundles of the pectoralis major
  • Coracobrachiale
  • Brachial biceps
Action
Shoulder flexion

Group 1

  • Lateral deltoid
  • Supraspinatus
Action
Shoulder abduction (optional)

Group 2


  • Inferior bundles of the great dentate thoracic
  • Lower bundles of the trapezius
  • Intermediate beams of the trapezius
Action
Upper scapular rotation
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