Smart Workout Diary

Barbell Incline Shoulder Raise

The barbell incline shoulder raise is a chest-supported shoulder exercise performed face down on an incline bench. It primarily targets the rear deltoids while the upper back helps control the movement. It can support shoulder development, upper-body pulling balance, and controlled shoulder strength.

Demonstration

Barbell Incline Shoulder Raise — demonstration 1
Barbell Incline Shoulder Raise — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and place a light barbell where it can be reached safely.
  2. Lie face down with your chest supported, feet firmly on the floor, and hold the barbell with a comfortable overhand grip and straight arms hanging down.
  3. Brace your torso and keep a slight bend in the elbows. Raise the bar in a smooth arc by moving the upper arms back and outward until they are about level with your torso.
  4. Pause briefly without shrugging, then lower the bar slowly to the hanging position. Keep the chest on the bench and repeat with control.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light load. The rear deltoids are relatively small; avoid using weight that makes you swing or lose chest contact with the bench.
  2. Keep the neck neutral. Do not crane the head forward or shrug the shoulders toward the ears.
  3. Control both phases. Lift smoothly and use a slower lowering phase rather than dropping the bar.
Exercise library