EZ Bar Incline Pronated Grip Front Raise

Muscles worked

Setup

1. Set an incline bench to an angle of approximately 45 degrees.
2. Lie chest-down on the bench with your chin just over the top edge and feet firmly on the floor for stability.
3. Grasp the EZ bar with a pronated (overhand) grip on the outer angled handles, allowing your arms to hang straight down toward the floor.

How to do it

1. Exhale as you lift the bar in a wide arc forward and upward until your arms are parallel to the floor or slightly higher.
2. Maintain a slight, fixed bend in the elbows throughout the movement to protect the joints.
3. Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your chest glued to the bench throughout the set to prevent swinging.
• Maintain a neutral neck position by looking slightly forward rather than straight down.
• Avoid shrugging your shoulders toward your ears as you lift the weight.
• Ensure the movement is driven by the shoulders, not by jerking the torso off the bench.

Pro tips

• Focus on 'pushing' the bar away from your body as you lift to maximize anterior deltoid recruitment.
• Squeeze the bar tightly to increase neural drive and stability through the wrists and forearms.
• Pause for a split second at the top of the movement to emphasize the peak contraction of the upper chest and front delts.

Make it harder

• Incorporate a 2-second isometric hold at the top of every rep.
• Use a '1.5 rep' technique: lift to the top, lower halfway, lift back to the top, then lower all the way down.

Frequently asked

What muscles does the ez bar incline pronated grip front raise work?

The ez bar incline pronated grip front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the ez bar incline pronated grip front raise?

The ez bar incline pronated grip front raise uses ez barbell.

Is the ez bar incline pronated grip front raise good for beginners?

The ez bar incline pronated grip 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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