Chest Exercise · Barbell

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Barbell Incline Shoulder Raise

The barbell incline shoulder raise targets the serratus anterior, the muscle along the side of the ribs that helps the shoulder blade rotate and protract, which barely gets trained by pressing or pulling movements. It's a niche but useful accessory for shoulder health and scapular control. Keep the movement slow and light, since this is a smaller stabilizing muscle rather than a major mover.

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Also known as: Bb Incline Shoulder Raise

Category

Chest

Equipment

Barbell

Target

Serratus Anterior

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Incline Shoulder Raise

1. Adjust an incline bench to about a 45-degree angle.
2. Sit back against the pad with your feet planted flat on the floor.
3. Take an overhand grip on the barbell, hands slightly wider than shoulder width.
4. Raise the bar to shoulder level, allowing a slight bend in your elbows.
5. Continue pressing the bar overhead until your arms are fully extended.
6. Hold briefly at full extension, then bring the bar back down to shoulder height.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Incline Shoulder Raise mainly targets your Serratus Anterior, with your Deltoids helping support the movement, along with your Trapezius.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Serratus Anterior Exercises

Dumbbell Incline Shoulder Raise Dumbbell · Serratus Anterior Incline Scapula Push Up Body Weight · Serratus Anterior Scapula Push-Up Body Weight · Serratus Anterior Smith Incline Shoulder Raises Smith Machine · Serratus Anterior

FAQ

What muscles does the Barbell Incline Shoulder Raise work?

The Barbell Incline Shoulder Raise mainly works your serratus anterior. It also helps strengthen your deltoids and trapezius. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Incline Shoulder Raise?

You do the Barbell Incline Shoulder Raise with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Incline Shoulder Raise?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Incline Shoulder Raise?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.