Barbell Incline Front Raise

Muscles worked

Setup

1. Set an incline bench to an angle between 30 and 45 degrees.
2. Sit back on the bench with your feet flat on the floor and your spine firmly pressed against the backrest.
3. Grip the barbell with a shoulder-width, overhand (pronated) grip.
4. Let the barbell hang straight down toward your thighs with your arms fully extended.

How to do it

1. Exhale as you lift the barbell forward and upward in a wide arc until it reaches eye level.
2. Maintain a slight, fixed bend in your elbows throughout the lift to protect the joints.
3. Inhale as you slowly lower the barbell back to the starting position, following the same arc.
4. Maintain a controlled 2-0-2 tempo, ensuring no swinging or momentum is used.

Form checklist

• Keep your head and upper back pinned against the bench at all times.
• Avoid arching your lower back to help move the weight.
• Ensure the movement occurs only at the shoulder joint; keep your torso stationary.
• Stop the descent just before the barbell touches your legs to maintain constant tension.

Pro tips

• Focus on 'pushing' the barbell away from your body as you lift to maximize anterior deltoid recruitment.
• Think about driving your biceps toward each other at the top of the movement to better engage the upper pectoral fibers.

Make it harder

• Add a two-second isometric hold at the peak of the movement when the barbell is at eye level.
• Perform '1.5 reps' by lifting to the top, lowering halfway, lifting back to the top, and then lowering all the way down.

Frequently asked

What muscles does the barbell incline front raise work?

The barbell incline front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the barbell incline front raise?

The barbell incline front raise uses barbell and weight plate.

Is the barbell incline front raise good for beginners?

The barbell incline front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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