Incline Front Barbell Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Front Barbell Raise is a unique variation of the traditional front raise that emphasizes the front delts and upper chest while minimizing momentum and lower-body compensation. Lying back on an incline bench creates a more challenging angle of resistance, ensuring constant tension throughout the movement and making it harder to cheat. This setup also encourages strict form and deeper activation of the shoulder flexors.
It’s especially useful for bodybuilders aiming to carve out a more prominent and rounded shoulder cap, while also reinforcing the muscular connection between the shoulders and upper pecs — a benefit not commonly emphasized in flat-standing variations.
How to Perform
Set up an incline bench at about a 45-degree angle and sit back on it with your chest upright and back fully supported.
Grip a barbell with both hands using a shoulder-width, overhand (pronated) grip. Start with the barbell resting against your thighs.
Keep your arms slightly bent at the elbows and lock this position — avoid elbow movement throughout the rep.
Lift the barbell upward in a smooth arc by flexing your shoulders, not your elbows. Raise it until your arms are roughly parallel to the floor (shoulder height).
Pause briefly at the top to maximize the contraction of the front delts and upper chest.
Lower the barbell slowly and with control back to the start position, resisting gravity throughout.
Repeat for the desired number of repetitions, keeping your body still and avoiding momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Tight Core, Stable Back: Engage your core and press your back flat against the bench to maintain stability and prevent unwanted body sway.
Controlled Tempo: Use a 2-0-2 tempo — 2 seconds up, 0-second pause at the top, 2 seconds down — to maximize time under tension.
Stop at Shoulder Height: Raising the bar higher than shoulder level often shifts the tension off the delts and onto the traps. Keep it at or just below eye level.
Light to Moderate Weight: Focus on form and feel — not load. Using too much weight often leads to swinging or using momentum.
Focus on Shoulder Flexion: Think about "lifting with your shoulders" rather than your hands or arms. This helps better muscle-mind connection with the front delts.
How Not to Perform
Don’t Arch Your Back: Excessive lumbar arching removes tension from the shoulders and risks lower back strain. Keep your spine neutral and use the bench for support.
Don’t Swing the Weight: Using momentum reduces muscle activation and increases the risk of injury. Focus on slow, strict movement.
Avoid Elbow Movement: The arms should remain fixed with a slight bend; bending and extending them turns it into a hybrid front raise-curl, reducing deltoid focus.
Don’t Grip Too Wide or Narrow: Keep the grip shoulder-width to maintain proper shoulder alignment and prevent wrist or joint strain.
Don’t Shrug Up: Keep your traps relaxed; this is a front deltoid and upper chest movement — not a trap raise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
