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Barbell Front Raise Strength Standards

Quick Answer Barbell Front Raise

A 180 lb male with an Intermediate-level Barbell Front Raise of 90 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 159 lbs (0.88x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Barbell Front Raise demonstration
Competition-Verified

How strong is your Barbell Front Raise? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Trapezius, Anterior Deltoid, Serratus Anterior
Equipment Barbell
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Barbell Front Raise?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Barbell Front Raise?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 0 7 34 80 142
120 0 11 42 92 157
130 1 16 50 104 173
140 2 20 58 115 188
150 4 25 66 126 202
160 6 30 74 138 216
170 9 35 82 148 230
180 12 41 90 159 243
190 15 46 98 169 256
200 18 51 106 180 268
210 21 57 113 190 280
220 24 62 121 199 292
230 28 68 128 209 303
240 31 73 136 218 315
250 34 78 143 227 326
260 38 84 150 236 336
270 42 89 157 245 347
280 45 94 164 254 357
290 49 99 171 262 367
300 52 104 178 270 377
310 56 109 184 278 386

How Does Age Affect Barbell Front Raise Strength?

How Barbell Front Raise standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 6 29 72 134 211
20 7 33 82 153 241
25 7 34 84 157 248
30 7 34 84 157 248
35 7 34 84 157 248
40 7 34 84 157 248
45 7 32 80 149 235
50 6 30 75 140 221
55 6 28 69 129 204
60 5 26 63 118 186
65 5 23 57 107 168
70 4 21 51 96 151
75 4 19 46 86 135
80 3 17 41 77 121
85 3 15 37 69 108
90 3 13 33 62 98

What Do Barbell Front Raise Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Barbell Front Raise, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Barbell Front Raise with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Barbell Front Raise is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Barbell Front Raise through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Barbell Front Raise strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Barbell Front Raise

Tier-specific training recommendations to move your Barbell Front Raise to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Front Raise 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Barbell Front Raise.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Barbell Front Raise plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Barbell Front Raise strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Barbell Front Raise

  1. Stand with feet shoulder-width apart and grasp a barbell with an overhand grip, hands about shoulder-width apart.
  2. Start with the barbell resting against the fronts of your thighs, arms fully extended, and elbows slightly bent.
  3. Engage your core and keep your back straight throughout the exercise.
  4. Inhale and raise the barbell in front of you to shoulder height, keeping your arms straight but not locked out.
  5. Pause briefly at the top of the movement, ensuring the barbell is parallel to the ground.
  6. Exhale and slowly lower the barbell back to the starting position in a controlled manner.
  7. Repeat for the desired number of repetitions.

Read the complete Barbell Front Raise guide on FitnessVolt →

Tips for Barbell Front Raise

  • Keep your movements slow and controlled to avoid using momentum.
  • Avoid lifting the barbell above shoulder height to prevent shoulder strain.
  • Maintain a slight bend in your elbows throughout the movement.
  • Engage your core to stabilize your body and prevent leaning backward.

Where Do These Barbell Front Raise Standards Come From?

These Barbell Front Raise standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Barbell Front Raise Good for Your Weight?

Strength standards help you objectively measure your Barbell Front Raise performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Barbell Front Raise 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Barbell Front Raise depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Barbell Front Raise within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE