Exercise guide · Intermediate · Compound

Barbell Incline Shoulder Raise: How to Do It & Muscles Worked

The barbell incline shoulder raise is performed on an incline bench and targets the serratus anterior, with secondary emphasis on the deltoids and trapezius. The movement involves raising a barbell overhead from shoulder height while seated on an incline bench.

Primary muscles
Not recorded
Secondary muscles
Shoulders , Traps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell incline shoulder raise
Front view: muscles worked by the barbell incline shoulder raise. Secondary: shoulders and traps.
Back view: muscles worked by the barbell incline shoulder raise. Secondary: shoulders and traps.
Primary Secondary

How to do the barbell incline shoulder raise

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Sit on the bench with your back against the pad and feet flat on the ground.
  3. Step 3: Hold a barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Lift the barbell up to shoulder height, keeping your elbows slightly bent.
  5. Step 5: Slowly raise the barbell overhead, extending your arms fully.
  6. Step 6: Pause for a moment at the top, then slowly lower the barbell back to shoulder height.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell incline shoulder raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.