Incline Bench Barbell Front Raise
Trains the Anterior Deltoid.
- Equipment
- A barbell and an adjustable bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Lie back on an incline bench holding a barbell across the thighs with an overhand grip about shoulder-width apart.
- Keep the arms straight with a slight bend at the elbows.
- Raise the bar in an arc up in front of you until the arms point straight up from the shoulders.
- Pause, then lower under control back to the thighs.
- Keep the head and the back against the bench throughout.
- Move slowly enough that the bar never swings.
Common mistakes
- Bending the elbows. The arm is a straight lever; bending it turns the raise into a press.
- Lifting the back off the bench. The incline supports the torso so the shoulders do the work; if the back arches away from it, the spine is helping.
- Going past vertical. The arms stop pointing straight up; taking the bar further back loads the shoulder at the end of its range.
- Loading the bar like a press. The lever is long and the shoulder is doing all of it; the bar is much lighter than any press would use.
Muscles worked
Primary
- Anterior DeltoidShoulders