Straight Raises on Incline Bench
Muscles worked
Instructions
- 1Place a bar on the ground behind the head of an incline bench.
- 2Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position.
- 3To begin, raise the barbell out in front of your head while keeping your arms extended.
- 4Return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Straight Raises on Incline Bench
Straight raises on an incline bench target the rear shoulder and trapezius by raising a barbell from a hanging position up to head level, arms straight, while lying face-down on an incline bench. This movement differs from a classic reverse fly in its direct vertical path and barbell grip rather than dumbbells, forcing perfectly symmetrical execution on both sides. The incline position eliminates any chance of cheating with torso momentum, ensuring only the target muscles do the work of lifting the load. It's a good exercise for strengthening the rear shoulder and scapular stability, often used to complement a back-and-shoulder-focused program.
check_circleBenefits
- check_circleStrengthens the rear shoulder and trapezius
- check_circleEliminates torso-momentum cheating
- check_circleForces symmetrical execution on both sides
- check_circleImproves scapular stability
lightbulbExecution tips
- lightbulbUse a light to moderate load to stay in control
- lightbulbKeep the arms straight with a slight bend in the elbows
- lightbulbSqueeze the shoulder blades at the top
- lightbulbLower the bar slowly instead of letting it drop
warningCommon mistakes
- warningUsing a load too heavy that breaks the technique
- warningBending the elbows excessively during the raise
- warningLifting the body off the bench to cheat the range
- warningRaising the bar too fast without control
helpFrequently asked questions
How is this different from a classic dumbbell reverse fly?expand_more
The barbell grip forces a perfectly symmetrical movement, while dumbbells allow slight independence between the two arms.
What load should I start with?expand_more
A light load, since the goal is to feel the rear shoulder contraction rather than lift heavy.
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