Barbell Incline Shoulder Raise
Strengthen your serratus anterior and upper chest with the Barbell Incline Shoulder Raise.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Incline Shoulder Raise
Barbell Front Raise and Pullover
Chest · Pectoralis Major Clavicular Head · Barbell
Barbell Reverse Grip Incline Bench Press
Chest · Pectoralis Major Clavicular Head · Barbell
Barbell Incline Bench Press
Chest · Pectoralis Major Clavicular Head · Barbell
Smith Incline Shoulder Raises
Chest · Serratus Anterior · Smith machine
Description
This exercise targets the shoulders and upper back by lifting a barbell while leaning against an incline bench.
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How to do Barbell Incline Shoulder Raise
- 01Setup
Set an incline bench to a 30-45 degree angle and lie back with your feet flat on the floor, ensuring your head is supported.
- 02Setup
Grip a barbell slightly wider than shoulder-width with an overhand grip, positioning your hands directly above your shoulders.
- 03Setup
Extend your arms fully, unrack the barbell, holding it directly over your upper chest with your elbows locked.
- 04
Inhale, then exhale as you initiate the movement by protracting your scapulae, pushing the barbell straight up towards the ceiling by elevating your shoulders without bending your elbows.
- 05
Hold the peak contraction for a brief moment, actively squeezing your serratus anterior muscles.
- 06
Slowly lower the barbell back to the starting position by retracting your scapulae, maintaining control throughout the entire range of motion.
Tips
- Focus on scapular protraction: The primary movement comes from pushing your shoulders forward and upward, not from bending your arms.
- Maintain locked elbows: Keep your arms straight and elbows fully extended throughout the entire range of motion to isolate the target muscles.
- Control the eccentric phase: Slowly lower the barbell back to the starting position to maximize muscle engagement and promote better control.
- Breathe effectively: Exhale as you push the barbell up (protraction) and inhale as you lower it back down (retraction).
Common mistakes
- Bending the elbows during the raise reduces tension on the serratus anterior; instead, keep your arms straight and elbows locked throughout the movement.
- Using excessive weight often leads to compensatory movements; reduce the load to ensure you can perform the raise with strict scapular protraction and full control.
- Rushing the movement diminishes muscle activation; perform the raise slowly and deliberately, focusing on the mind-muscle connection with your serratus anterior.
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Get Ellim — FreeQuestions
What muscles does Barbell Incline Shoulder Raise work?
Barbell Incline Shoulder Raise primarily targets Serratus Anterior. Secondary muscles include Pectoralis Major Clavicular Head.
Is Barbell Incline Shoulder Raise good for beginners?
Barbell Incline Shoulder Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Incline Shoulder Raise?
You need Barbell to perform Barbell Incline Shoulder Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Incline Shoulder Raise?
Focus on scapular protraction: The primary movement comes from pushing your shoulders forward and upward, not from bending your arms. Maintain locked elbows: Keep your arms straight and elbows fully extended throughout the entire range of motion to isolate the target muscles. Control the eccentric phase: Slowly lower the barbell back to the starting position to maximize muscle engagement and promote better control. Breathe effectively: Exhale as you push the barbell up (protraction) and inhale as you lower it back down (retraction).
What are common mistakes when doing Barbell Incline Shoulder Raise?
Bending the elbows during the raise reduces tension on the serratus anterior; instead, keep your arms straight and elbows locked throughout the movement. Using excessive weight often leads to compensatory movements; reduce the load to ensure you can perform the raise with strict scapular protraction and full control. Rushing the movement diminishes muscle activation; perform the raise slowly and deliberately, focusing on the mind-muscle connection with your serratus anterior.
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Free · iPhone only · Available on the App Store