Prone Incline Barbell Raise
Lying face down on an incline bench and raising a barbell from a dead hang to in front of your head with straight arms. Trains the front delts and lower traps with no chance to swing.
Primary muscles
- Front Delts
Secondary muscles
- Traps (Trapezius)
- Side Delts
- Serratus Anterior
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on an incline bench with a barbell on the floor under your shoulders, grab it with an overhand grip and let it hang straight down, arms straight.
Keep your chest on the pad and the elbows locked.
Raise the bar forward and up in an arc until the arms are in line with your body.
Pause briefly at the top.
Lower slowly back to the hang.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Chest stays on the pad
Straight arms, slow arc
Shoulders away from the ears
Common mistakes
Swinging the bar up
Bending the elbows
Lifting the chest off the bench
Safety notes
Use a light bar or an empty EZ bar; the long lever makes it heavy fast.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.