Straight Raises on Incline Bench
Straight Raises on Incline Bench is a beginner-level isolation in the strength category that primarily works the shoulders. It also recruits the traps. It is performed with barbell.
How to do it
- 1Place a bar on the ground behind the head of an incline bench.
- 2Lay 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.
- 3To begin, raise the barbell out in front of your head while keeping your arms extended.
- 4Return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.