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Straight Raises on Incline Bench

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Shoulders, with support from Traps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Push

Primary muscles: Shoulders Secondary muscles: Traps

How to perform Straight Raises on Incline Bench

  1. Step 1. Place a bar on the ground behind the head of an incline bench.
  2. Step 2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position.
  3. Step 3. To begin, raise the barbell out in front of your head while keeping your arms extended.
  4. Step 4. Return to the starting position.

Frequently asked questions

Which specific muscles do straight raises on an incline bench target?

This exercise primarily isolates the anterior deltoids. The incline angle shifts the tension to the front of the shoulder while reducing the ability to use momentum from the lower body.

What is the ideal range of motion for this movement?

Raise the barbell until it is slightly above eye level or perpendicular to your torso. Avoid lifting too high, as this can shift the load from the shoulders to the upper traps.

What are the most common form mistakes to avoid?

Avoid arching your lower back off the bench or using a swinging motion to lift the weight. Keep your chest pressed firmly against the pad and maintain a slight bend in the elbows.

How should beginners progress if the barbell is too heavy?

Beginners can start with a lightweight PVC pipe or dumbbells to master the movement pattern. This allows for a gradual increase in resistance while ensuring the shoulders remain stable.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on a slow eccentric phase to maximize time under tension for the anterior deltoids.

Sample sets & reps for Straight Raises on Incline Bench

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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