Barbell Incline Shoulder Raise

About This Exercise

The Barbell Incline Shoulder Raise is a scapular isolation exercise performed lying face-up on an incline bench. It primarily develops shoulder stability and scapular control by targeting the serratus anterior and upper traps, with minimal chest involvement. This movement is useful for improving shoulder health and overhead pressing stability.

1Setup

1. Set an incline bench to a 30-45 degree angle. 2. Position yourself face-up with feet flat on the floor, hips and back firmly against the pad. 3. Grip a barbell with hands slightly wider than shoulder-width. 4. With a spotter's assistance, lift the bar from the rack and hold it directly above your shoulders with arms fully extended. This is your starting position.

2Execution

1. Brace your core and keep your arms completely straight throughout the movement. 2. Exhale as you protract your shoulder blades (push shoulders forward and up toward the ceiling), lifting the barbell only 2-4 inches. 3. Hold the top position for 1-2 seconds, feeling the contraction between your shoulder blades and along your ribcage. 4. Inhale as you slowly retract your shoulder blades back to the starting position over 2-3 seconds. 5. Maintain controlled tempo throughout; avoid bouncing or using momentum.

Pro Tips

• Initiate the movement by pushing your shoulders forward and up, not by bending your elbows.
• Focus on feeling the squeeze between your shoulder blade and your rib cage.
• Keep your lower back in contact with the bench throughout the movement.
• Use a very light weight to master the scapular movement first.