ShouldersBeginnerBarbell

Barbell Incline Shoulder Raise

The Barbell Incline Shoulder Raise primarily works the shoulders, with the chest supporting the movement. It is a strength movement performed with barbell.

Track your progress

Primary muscle: Shoulders
Secondary muscles: Chest
Equipment: Barbell
Force: Push
Movement pattern: Compound
Movement category: Push

Barbell Incline Shoulder Raise reference position 1

Barbell Incline Shoulder Raise reference position 2

1 / 2

How to

Movement instructions

How to do the Barbell Incline Shoulder Raise

Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
Bring back the bar to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Technique guidance

Barbell Incline Shoulder Raise: breathing, mistakes and safety

Breathing

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Common mistakes

Using momentum instead of a controlled press.
Letting the wrists, elbows, or shoulders drift out of a comfortable alignment.
Choosing a load that shortens the range or changes the intended movement.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with Barbell Incline Shoulder Raise

Keep the same barbell setup, range of motion and recording method when comparing Barbell Incline Shoulder Raise sessions.

What to record

Weight, repetitions and completed sets.

Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.

What to compare

Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

See how Jijibisha tracks your progress

Muscles

Muscle guide

Muscle map for Barbell Incline Shoulder Raise

Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary ShouldersSupporting Chest

Swap it

Different equipment, same muscle

If the Barbell is taken

These movements also target the shoulders using something else.

Alternating Cable Shoulder PressCable

Alternating Deltoid RaiseDumbbell

Alternating Kettlebell PressKettlebells

Back Flyes - With BandsBands

Related movements

More shoulders exercises

Anti-Gravity PressBarbell

Barbell Overhead PressBarbell

Barbell Rear Delt RowBarbell

Bradford/Rocky PressesBarbell

All shoulders exercises All barbell exercises Browse all 873

Get the app

Take the Barbell Incline Shoulder Raise into your next session

Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.

Get it onGoogle Play Download on theApp Store

Open the web app

Getting your next view ready…