Barbell Incline Shoulder Raise

The Barbell Incline Shoulder Raise targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.

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Barbell Incline Shoulder Raise - starting position

Starting position

Barbell Incline Shoulder Raise - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Chest

The shoulders handles the primary load during this movement. The chest assist as stabilizers throughout the range of motion.

How to Barbell Incline Shoulder Raise

  1. 1

    Lie 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.

  2. 2

    While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.

  3. 3

    Bring back the bar to the starting position as you breathe in.

  4. 4

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Barbell Incline Shoulder Raise work?

The Barbell Incline Shoulder Raise primarily works the Shoulders. Secondary muscles include the Chest, which assist during the movement.

Is the Barbell Incline Shoulder Raise good for beginners?

Yes, the Barbell Incline Shoulder Raise is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Barbell Incline Shoulder Raise?

You need barbell to perform the Barbell Incline Shoulder Raise. Most commercial gyms will have this available.

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