Barbell Incline Shoulder Raise
Learn how to do the Barbell Incline Shoulder Raise with proper form and technique. This barbell exercise primarily targets your Serratus Anterior, with secondary emphasis on Deltoids, Trapezius.
How to Do the Barbell Incline Shoulder Raise
Follow these steps to perform the Barbell Incline Shoulder Raise with correct form:
- 1Set up an incline bench at a 45-degree angle.
- 2Sit on the bench with your back against the pad and feet flat on the ground.
- 3Hold a barbell with an overhand grip, slightly wider than shoulder-width apart.
- 4Lift the barbell up to shoulder height, keeping your elbows slightly bent.
- 5Slowly raise the barbell overhead, extending your arms fully.
- 6Pause for a moment at the top, then slowly lower the barbell back to shoulder height.
- 7Repeat for the desired number of repetitions.
Barbell Incline Shoulder Raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Barbell Incline Shoulder Raise?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Upper / Lower
Upper Day
Full Body
Any session
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Barbell Incline Shoulder Raise work?
The Barbell Incline Shoulder Raise primarily targets your Serratus Anterior. Secondary muscles worked include Deltoids, Trapezius. This makes it an effective exercise for developing your chest.
What equipment do I need for the Barbell Incline Shoulder Raise?
The Barbell Incline Shoulder Raise requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Incline Shoulder Raise with proper form?
Start by Set up an incline bench at a 45-degree angle. Sit on the bench with your back against the pad and feet flat on the ground. Hold a barbell with an overhand grip, slightly wider than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Incline Shoulder Raise?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Barbell Incline Shoulder Raise?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Barbell Incline Shoulder Raise best for?
The Barbell Incline Shoulder Raise fits well into the following training splits: Upper / Lower (Upper Day), Full Body (Any session). It is classified as a upper movement.
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