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EZ-Bar Chest Supported Front Raise
An EZ-bar isolation exercise performed lying face down on an incline bench to target anterior deltoids for shoulder hypertrophy and strength, reducing lower back strain.
About Exercise
Equipment
EZ Bar, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps
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
4/10Upper Chest
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set incline bench to 45 degrees. Lie face down with chest on upper backrest, feet flat, grip EZ-bar overhand at shoulder width, arms hanging straight down with slight elbow bend.
- Brace core for stability.
- Exhale and raise EZ-bar forward in an arc until arms parallel to floor.
- Pause briefly at top, squeezing front shoulders.
- Inhale and lower bar controlled to start position.
- Repeat for reps.
Coaching Tips
Form Cues
- Lead with deltoids
- Elbows slightly bent
- Avoid shrugging shoulders
- Control the descent
Breathing
Inhale as you lower the bar, exhale as you raise it, maintaining core brace.
Tempo
2-1-2
Range of Motion
Start with arms extended downward; raise to parallel with floor, avoiding overhead extension.
Safety
Safety Notes
- Start with light weight
- Stop if shoulder pain occurs
- Maintain slight elbow bend
Spotting
Spotting not typically needed; chest support provides stability.
Common Mistakes
- Swinging with momentum
- Locking elbows
- Raising too high causing impingement
When to Avoid
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Shoulder flexion to 90 degrees
Build Up First
- Basic upper body strength
Also known as
Incline EZ-Bar Front Raise, Chest-Supported EZ-Bar Shoulder Raise, EZ-Bar Prone Front Delt Raise
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