Barbell Incline Shoulder Raise
The Barbell Incline Shoulder Raise primarily works the Serratus Anterior, with secondary activation of the Pectoralis Major (Clavicular) and stabilizer support from the Anterior Deltoid, Brachialis, Triceps (Long Head). It is a barbell isolation exercise at intermediate difficulty.
The Barbell Incline Shoulder Raise is an intermediate isolation exercise performed with barbell, following a isolation movement pattern. It primarily targets the Serratus Anterior, with secondary engagement of the Pectoralis Major (Clavicular). This is a bilateral pushing movement, meaning both sides work together to generate force.
A barbell isolation push exercise targeting the Serratus Anterior.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Serratus Anterior |
| Secondary | Pectoralis Major (Clavicular) |
Muscles Worked
The Serratus Anterior is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Pectoralis Major (Clavicular) assists as a secondary mover, contributing to force production without bearing the primary load. The Anterior Deltoid, Brachialis, Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Serratus Anterior (chest)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Lie supine on incline bench.
- Dismount barbell from rack with shoulder width overhand grip.
- Position barbell over upper chest with elbows extended.
Execution
- Raise shoulders toward bar as high as possible.
- Lower shoulders to bench and repeat.
Comments
- Keep arms straight throughout execution.
- For convenience, exercise can be performed immediately after warm up onBarbell Incline Chest Press.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Serratus Anterior) and can be substituted based on your equipment or variation preferences.
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