Barbell Front Raise Variations
As I mentioned, there are multiple variations of barbell front raises that you can do using different hand and body positions.
Narrow/Wide Barbell Front Raise
So far, we’ve looked at a shoulder-width grip on barbell front raises. But changing grip width can affect which muscles get worked most.
For example, a slightly wider than shoulder-width grip may help you feel the front delts more. At the same time, a narrower grip is more likely to incorporate the side delt as well.
Underhand Barbell Front Raise
An underhand grip is another option when doing the barbell front raise. And this supinated hand position may increase front delt activation while decreasing load on the traps and side delt.
So the underhand barbell front raise is an excellent option for isolating the anterior deltoid.
Incline/Decline Front Raise
Another good option is using an incline bench to change your body angle while doing barbell front raises. This addition stabilizes your body, eliminates momentum, and makes the exercise more challenging.
Also, lying face down on the incline bench works your shoulders more in high abduction angles. But this also brings the trapezius back into the equation.
By comparison, lying with your back on the incline bench puts more load on the shoulder in lower abduction angles, which reduces trap involvement. Although your thighs tend to get in the way and shorten the range of motion.