Incline Barbell Front Raise
Incline barbell front raise exercise is super effective and – because it is done seated – it’s hard to cheat. In this post you will have the opportunity to learn proper incline dumbbell front raise form.
How To Perform Incline Barbell Front Raise – Proper Technique
STARTING POSITION (SETUP): Lie back on an incline bench while holding a light barbell with a shoulder-width overhand grip (palms facing down). Begin with your arms extended but not locked out and the bar just above your thighs.
MOVEMENT (ACTION): Keeping your elbows extended, contract your deltoids to lift the bar up until your arms are perpendicular to the floor (or until your arms are past parallel with the floor). A good point of reference might be to stop the bar when it’s in direct line with your line of sight. Slowly lower the weight to the start position without letting the bar rest on your legs at the bottom.
Incline Barbell Front Raise Variations
Perform this exercise while using dumbbells. If using dumbbells, perform the exercise with your palms facing each other (neutral position) to train the front deltoids from a slightly different angle.
You can also perform prone incline barbell front raise. To do this variation you will have to sit in reverse direction straddling an incline bench set to 45 degrees while holding a barbell with an overhand grip. Your feet should be as flat as possible on the floor with your chest pressed into the bench and your chin above the top of the bench. With an overhand grip, hold the barbell with your hands shoulder-width apart. The barbell should hang straight down from your shoulders. Lift the bar up in front of you until your arms are parallel with the floor, keeping your arms straight throughout. Hold for a second and then slowly lower the bar back to the starting position.
Exercise Tips
- Practice good form with a light weight. The beginning of this movement feels as though you’re right in the middle or the end of the exercise because to raise the barbell from this position takes a lot of effort, so start out light.
- Use slow and controlled movement.
- Keep your arms as straight as possible.
- Focus on moving only at the shoulders – the rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.
Muscles Involved in Incline Barbell Front Raise
Incline barbell front raises primarily work the front delts but the medial and rear delts and the biceps also receive secondary stimulation. More precisely:
Target
Synergists
- Pectoralis Major, Clavicular
- Deltoid, Lateral
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior, Inferior Digitations
Stabilizers
- Serratus Anterior
- Wrist Extensors
Incline Barbell Front Raise Substitutes
There are many other exercise options to consider. Choose from our exercise databse any of the following exercises to target muscles from different angles.
Each front deltoid exercise comes with a detailed description and photos to help ensure proper form.
- Dumbbell front raise (standing)
- Dumbbell front raise (seated)
- Barbell front raise (standing)
- Prone incline barbell front raise
- Cable front raise
Closing Thoughts
Don’t attempt this exercise without a specific purpose. If you are lifting for general fitness, it is not very useful or necessary (as any other type of front raise), since your front delts tend to get a lot of work.
Although many people love the idea of having boulders for shoulders, overworking these muscles can lead to problems. Remember, both the rotator cuff muscles and the deltoids will be worked during any upper body movement. The anterior (front) deltoids work hard during pushing movements such as bench
presses. If you do chest presses and shoulder presses, the addition of front raises to your program is probably overkill.
