Seated Barbell Overhead Front Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Barbell Overhead Front Raise primarily targets the shoulders, specifically the deltoid muscles. This exercise involves sitting on a bench with the back straight, holding a barbell with both hands in front of you, and raising the barbell overhead while keeping your arms straight. The movement isolates the shoulder muscles without involving secondary muscle groups, ensuring the focus remains on the deltoids. The seated position minimizes the use of other body parts, offering a more controlled and effective shoulder workout. A barbell is required for this exercise, providing consistent resistance throughout the movement.
How to Perform
Sit on the edge of a bench with your back straight and feet firmly planted on the floor. Hold a barbell with a pronated grip (palms facing down) and position your hands about shoulder-width apart.
Rest the barbell on your thighs, keeping your arms straight but relaxed in the starting position.
With controlled movement, raise the barbell directly in front of you, lifting it towards the ceiling. Keep your arms extended, but a slight bend in the elbows is acceptable to reduce strain on the joints.
Pause at the top, ensuring the bar is just above your head, and then slowly lower it back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, focusing on smooth, deliberate movements to fully engage the shoulders while avoiding any jerky motions that could compromise form or cause injury.
Tips
This exercise isolates the front deltoids, so maintaining strict form is crucial to fully engage the target muscle.
Control the movement by performing each repetition slowly, both during the lift and the descent, to ensure maximum tension on the shoulders.
Keep your core engaged and your back upright throughout the movement to avoid unnecessary strain on your spine.
Avoid using momentum to lift the weight; do not swing or jerk your body to help raise the barbell, as this can reduce the effectiveness of the exercise and increase the risk of injury.
How Not to Perform
Avoid Swinging the Body: Do not use momentum to lift the barbell. Swinging your body or jerking the barbell up reduces the focus on the shoulders and can strain your lower back.
Don’t Overextend Your Arms: Avoid locking your elbows or overextending your arms when raising the barbell. Keep a slight bend in your elbows to maintain tension on the deltoids and prevent joint strain.
Don’t Arch Your Back: Keep your back straight and avoid leaning backward as you raise the barbell. Arching your back can put unnecessary stress on your spine and reduce the effectiveness of the movement.
Don’t Rush the Movement: Perform each rep in a controlled, deliberate manner. Rushing through the exercise will lead to less time under tension for the shoulders and can increase the risk of poor form and injury.
Avoid Excessive Weight: Lifting too heavy a weight can cause you to lose control of the movement and compromise your form. Choose a weight that allows you to perform the exercise with proper technique and control.
Don’t Let Your Shoulders Shrug: Keep your shoulders down and relaxed throughout the movement. Shrugging your shoulders as you lift the barbell can engage the traps instead of isolating the deltoids.
Avoid Flared Elbows: Keep your elbows aligned with your wrists and avoid letting them flare out excessively. This can place unnecessary stress on your shoulder joints and reduce the focus on the target muscle.
Don’t Sway or Lean Forward: Maintain a neutral spine throughout the movement. Leaning forward or swaying your torso will shift the focus away from your deltoids and may cause muscle imbalances or injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
