Straight Raises on Incline Bench

A shoulder isolation exercise performed face-down on an incline bench, using a barbell to raise weight in front of the body.

Instructions

1. Set an incline bench to a 30-45 degree angle and position it securely.
2. Lie face-down on the incline bench with your chest supported and your feet anchored on the floor or bench.
3. Place a barbell on the floor directly beneath the head end of the bench.
4. With a pronated grip (palms facing down), reach down and lift the barbell with straight arms.
5. Allow the bar to hang with your arms fully extended, with the bar positioned in front of your forehead area.
6. Raise the barbell in a controlled arc upward while keeping your arms straight.
7. Bring the bar to approximately forehead height or slightly above.
8. Pause briefly at the top position while squeezing your front delts.
9. Lower the bar in a controlled manner back to the starting position.
10. Exhale as you raise the weight, inhale as you lower it.

Tips

• The incline position reduces momentum and isolation, making the shoulders work harder.
• Keep your arms nearly straight throughout the movement for optimal shoulder isolation.
• Focus on raising the weight using your shoulders, not your arms.
• Use a weight that allows complete control throughout the entire range of motion.
• The pronated grip emphasizes the anterior deltoids effectively.
• This exercise is excellent as a shoulder finisher after compound pressing movements.
• Start with light weight to learn the movement pattern properly.
• The incline bench stabilizes your torso, allowing you to focus on the shoulder movement.