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Barbell Incline Shoulder Raise

A beginner strength exercise for the shoulders, done with a barbell.

Barbell Incline Shoulder Raise: starting positionBarbell Incline Shoulder Raise: finishing position
Main muscles
Shoulders
Also works
Chest
Equipment
Barbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Barbell Incline Shoulder Raise

  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. While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
  3. Bring back the bar to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Incline Shoulder Raise

Questions

What muscles does the Barbell Incline Shoulder Raise work?

Mainly the shoulders, with the chest helping.

Is the Barbell Incline Shoulder Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Barbell Incline Shoulder Raise?

Good alternatives that train the shoulders: Anti-Gravity Press, Barbell Rear Delt Row, Bradford/Rocky Presses or Standing Bradford Press.

How many sets and reps of the Barbell Incline Shoulder Raise should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).