Barbell Incline Shoulder Raise

Barbell Incline Shoulder Raise is a resistance exercise – scapular protraction exercise involving Serratus anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Serratus anterior

Secondary muscles

Pectoralis minor, Anterior deltoid, Triceps brachii (stabilization)

Exercise type

Resistance exercise – scapular protraction

Exercise technique

1. Incline position

   Lie on an incline bench with feet planted and upper back supported.

2. Bar grip

   Take a symmetrical overhand grip and hold the bar over your chest.

3. Arm angle

   Keep your elbows straight without locking them backward.

4. Scapular movement

   Reach your shoulder girdle forward without changing elbow angle, raising the bar a few centimeters.

5. Top sensation

   Pause as your shoulder blades slide around the sides of your rib cage.

6. Return

   Slowly return your shoulder girdle, allowing bar height to decrease slightly.

7. Repeat

   Repeat this short scapular reach without performing a chest press.

Key technique points

• Do not bend your elbows during the short reach.
• Keep the movement small.
• Slide your shoulder blades forward.
• Do not gain height through your lower back.
• Balance the bar over your chest.
• Develop scapular control with light weight.

Common mistakes

Bending the elbows

Do not lower and press the bar again; produce the movement through forward shoulder-girdle glide.

Lifting the chest

Do not lift your ribs and lower back from the pad to raise the bar; move your shoulder blades, not your torso.

Seeking excessive range

Do not force extra height from this small scapular movement or reach beyond shoulder control.

Locking the shoulder blades

Do not pin your shoulders backward throughout; allow natural glide for the forward reach.

Wrists falling backward

Even in this short movement, do not carry the bar on your fingers; keep palm heels over your forearms.

One shoulder rising first

Do not raise one bar end early; monitor simultaneous movement of both shoulder blades.

Frequently asked questions

Barbell Incline Shoulder Raise: why is “Bending the elbows” a mistake?

Do not lower and press the bar again; produce the movement through forward shoulder-girdle glide.

Barbell Incline Shoulder Raise: why is “Lifting the chest” a mistake?

Do not lift your ribs and lower back from the pad to raise the bar; move your shoulder blades, not your torso.

Barbell Incline Shoulder Raise: why is “Seeking excessive range” a mistake?

Do not force extra height from this small scapular movement or reach beyond shoulder control.

Barbell Incline Shoulder Raise: why is “Locking the shoulder blades” a mistake?

Do not pin your shoulders backward throughout; allow natural glide for the forward reach.

Barbell Incline Shoulder Raise: why is “Wrists falling backward” a mistake?

Even in this short movement, do not carry the bar on your fingers; keep palm heels over your forearms.

Barbell Incline Shoulder Raise: why is “One shoulder rising first” a mistake?

Do not raise one bar end early; monitor simultaneous movement of both shoulder blades.

What should I focus on when doing Barbell Incline Shoulder Raise?

Do not bend your elbows during the short reach. Keep the movement small. Slide your shoulder blades forward. Do not gain height through your lower back. Balance the bar over your chest. Develop scapular control with light weight.

Related exercises

• Dumbbell Incline Shoulder Raise
• Sled Overhead Backward Walk
• Smith Incline Shoulder Raise
• Standing Dumbbell Straight-Arm Front Delt Raise Above Head
• Standing Front Barbell Raise Over Head
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.