Barbell Incline Shoulder Raise
Lying on an incline bench with a barbell locked out above you, you push the bar higher by spreading the shoulder blades. A small-range drill for the serratus anterior and shoulder-blade control.
Primary muscles
- Serratus Anterior
- Front Delts
Secondary muscles
- Chest (Pectoralis Major)
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie back on an incline bench and hold a barbell straight above your shoulders with a grip slightly wider than shoulder-width, arms locked.
Keep the elbows locked; the arms never bend.
Push the bar toward the ceiling by spreading your shoulder blades and lifting the shoulders off the bench.
Pause for a second at the top.
Let the shoulder blades sink back to the bench under control.
Breathing: Exhale as you push up, inhale as you lower.
Coaching tips
Reach, don't press
Elbows stay locked
Head stays on the pad
Common mistakes
Bending the elbows and turning it into a press
Shrugging toward the ears instead of reaching up
Rushing through the short range
Safety notes
The bar is held over your face: use a light load and a spotter or safety pins.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.