Straight Raises on Incline Bench

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

Straight Raises on Incline Bench: finishing position

Main muscles: Shoulders
Also works: Upper back
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Push

How to do the Straight Raises on Incline Bench

Place a bar on the ground behind the head of an incline bench.
Lay 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.
To begin, raise the barbell out in front of your head while keeping your arms extended.
Return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 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 Straight Raises on Incline Bench

Questions

What muscles does the Straight Raises on Incline Bench work?

Mainly the shoulders, with the upper back helping.

Is the Straight Raises on Incline Bench 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 Straight Raises on Incline Bench?

Good alternatives that train the shoulders: Car Drivers, Smith Incline Shoulder Raise, Anti-Gravity Press or Barbell Incline Shoulder Raise.

How many sets and reps of the Straight Raises on Incline Bench should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

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