Incline Barbell Raise
Muscles worked
Instructions
- 1Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
- 2While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
- 3Bring back the bar to the starting position as you breathe in.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Barbell Raise
The incline barbell raise is an uncommon exercise that targets the shoulder-blade stabilizers and upper traps by lifting the shoulders off the bench from a lying position, without bending the arms. Lying on an incline bench, holding the bar above you with straight arms, you protract the shoulder blades to slightly lift the shoulders, a targeted, precise finishing movement.
check_circleBenefits
- check_circleTargets the shoulder-blade stabilizers, rarely isolated
- check_circleGood targeted, precise finishing exercise
- check_circleStrengthens scapular control
lightbulbExecution tips
- lightbulbKeep the arms perfectly straight throughout
- lightbulbFocus on the movement of the shoulder blades, not the arms
- lightbulbUse a light load; the range is intentionally small
warningCommon mistakes
- warningBending the arms instead of moving only the shoulder blades
- warningToo much load that makes it impossible to isolate the movement
- warningExcessive range that leaves the pure scapular motion
helpFrequently asked questions
Is this exercise common in strength training?expand_more
No, it's a niche move for scapular control, to be added as a complement to a classic shoulder program.
What concrete benefit does it bring?expand_more
Better control and stability of the shoulder blade, which can improve technique on pressing movements.
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