Barbell Incline Shoulder Raise

serratus anteriorchestbarbell

Matutunan kung paano gawin ang Barbell Incline Shoulder Raise nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Serratus Anterior, na may secondary emphasis sa Deltoids, Trapezius.

Barbell Incline Shoulder Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Incline Shoulder Raise

Sundin ang mga hakbang na ito para maisagawa ang Barbell Incline Shoulder Raise nang may tamang form:

  1. 1I-set up ang incline bench sa 45-degree na anggulo.
  2. 2Umupo sa bench na may likod na nakapatong sa pad at mga paa na patag sa sahig.
  3. 3Hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa pagitan ng mga balikat.
  4. 4Itaas ang barbell hanggang sa antas ng balikat, huwag fully i-lock ang mga siko.
  5. 5Dahan-dahang itaas ang barbell nang tuloy-tuloy hanggang fully maiunat ang mga braso.
  6. 6Sandaling itigil sa itaas, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa antas ng balikat.
  7. 7Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Incline Shoulder Raise

Primary

serratus anterior

Secondary

deltoidstrapezius

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:

U

Upper / Lower

Upper Day

F

Full Body

Any session

Training Day Types:upper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

smith incline shoulder raises exercise demonstration na nagpapakita ng tamang form

smith incline shoulder raises

serratus anteriorsmith machine
barbell front raise and pullover exercise demonstration na nagpapakita ng tamang form

barbell front raise and pullover

pectoralsbarbell
barbell decline pullover exercise demonstration na nagpapakita ng tamang form

barbell decline pullover

pectoralsbarbell
barbell incline bench press exercise demonstration na nagpapakita ng tamang form

barbell incline bench press

pectoralsbarbell
barbell decline wide-grip press exercise demonstration na nagpapakita ng tamang form

barbell decline wide-grip press

pectoralsbarbell
barbell wide reverse grip bench press exercise demonstration na nagpapakita ng tamang form

barbell wide reverse grip bench press

pectoralsbarbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Incline Shoulder Raise?

Ang Barbell Incline Shoulder Raise ay pangunahing nagta-target sa iyong Serratus Anterior. Ang mga secondary muscles na ginagamit ay kabilang ang Deltoids, Trapezius. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Barbell Incline Shoulder Raise?

Ang Barbell Incline Shoulder Raise ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Incline Shoulder Raise nang may tamang form?

Simulan sa pamamagitan ng I-set up ang incline bench sa 45-degree na anggulo. Umupo sa bench na may likod na nakapatong sa pad at mga paa na patag sa sahig. Hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa pagitan ng mga balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Barbell Incline Shoulder Raise sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS