Barbell Incline Shoulder Raise
- Primary musclesShoulders
- EquipmentBarbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Barbell Incline Shoulder Raise".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie back on an incline bench holding a barbell above you on straight arms. This is your starting position.
Keep your arms straight and exhale as you push your shoulder blades up toward the ceiling, lifting your shoulders off the bench.
Pause briefly at the top while the bar rises a few inches.
Inhale and lower your shoulders back to the bench in a controlled way.
Repeat for the planned reps without bending your elbows.
The movement is small. If your elbows bend, you are turning it into a press, so lock them out and move only at the shoulder blades.
Start with a light bar and have a spotter nearby since the weight sits directly over you.
Dumbbells or a Smith machine can replace the barbell if you want a steadier setup.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.