Straight Raises on Incline Bench

Straight Raises on Incline Bench is a strength – chest-supported shoulder flexion exercise involving Anterior deltoid. 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: Anterior deltoid
Secondary muscles: Serratus anterior, Lower trapezius, Upper trapezius, Rotator cuff muscles
Exercise type: Strength – chest-supported shoulder flexion

Exercise technique

Bench
Set the inclined pad high enough for the bar to hang freely.
Position
Rest your chest on the pad and plant your feet.
Grip
Take an overhand grip on a light bar.
Start
Let the bar hang beneath your shoulders with long arms.
Lift
Maintain elbow angle while raising the bar in front of your head.
Top
Stop at a comfortable shoulder angle reached without arching your lower back.
Lower
Slowly lower the bar while maintaining chest contact.

Key technique points

Align your head with the bench.
Choose a very light bar.
Do not curl your elbows.
Raise both shoulders together.
Do not lift your chest at the top.
Choose shoulder range without forcing it.

Common mistakes

Rising off the pad

Do not use lower-back extension to raise your arms.

Turning it into a row

Do not bend your elbows and pull the bar toward your chest.

Compressing the shoulders toward the ears

Do not add an uncontrolled shrug to the lift.

Moving the bar toward the head

Do not let the load path intersect your face.

Choosing excessive weight

Do not overcome the long arm lever through swinging.

Dropping to the bottom

Do not release the bar without braking its descent.

Frequently asked questions