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Barbell Incline Front Raise
An isolation exercise performed prone on an incline bench with a barbell to target the anterior deltoids for shoulder hypertrophy and strength; enhances range of motion over standing variations.
About Exercise
Equipment
Barbell, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps, Forearms
Accessory Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Chest
5/10Upper Chest
Traps
3/10Upper Traps
Forearms
3/10Flexors
Biceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie prone with chest supported, feet flat on floor; grip barbell overhand shoulder-width, arms hanging straight down.
- Position chest against bench top.
- Grip barbell with overhand grip, arms extended.
- Exhale and raise barbell forward by flexing shoulders.
- Lift until arms parallel to floor.
- Inhale and lower barbell slowly to start.
- Keep slight bend in elbows throughout.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Press chest into bench
- Lead with deltoids
- Slight elbow bend
- Avoid momentum
- Controlled descent
Breathing
Inhale during lowering phase; exhale during raise. Brace core to stabilize torso.
Tempo
3-1-2
Range of Motion
Start with arms hanging fully extended; raise to parallel with floor without shrugging shoulders.
Safety
Safety Notes
- Use light weights initially
- Maintain neutral spine
- Avoid if acute shoulder pain
- Stop on joint discomfort
- Ensure bench stability
Spotting
Spot from behind to assist descent if weight is heavy; prefer safeties or lighter loads for isolation work.
Common Mistakes
- Swinging barbell
- Arching lower back
- Raising too high
- Full elbow lockout
- Gripping too tight
When to Avoid
- Shoulder impingement
- Acute elbow tendonitis
- Lower back strain
Flexibility Needed
- Adequate shoulder flexion
- Wrist extension flexibility
Build Up First
- Basic grip strength
- Shoulder stability awareness
Also known as
Incline Barbell Front Raise, Prone Incline Front Raise, Barbell Incline Shoulder Raise
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