Barbell Incline Shoulder Raise
Chest · Barbell · Beginner
How to do it
- 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.
- Lift the barbell up to shoulder height, keeping your elbows slightly bent.
- Slowly raise the barbell overhead, extending your arms fully.
- Pause for a moment at the top, then slowly lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Serratus Anterior
Secondary: Deltoids, Trapezius
Is your Barbell Incline Shoulder Raise good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 9.1 kg |
| Novice | 12.2 kg |
| Intermediate | 15.4 kg |
| Advanced | 19.3 kg |
| Expert | 23.1 kg |
| Veteran | 28 kg |
| Elite | 32.9 kg |
| Master | 38.2 kg |
| Apex | 43.4 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Incline Shoulder Raise.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Incline Shoulder Raise rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your serratus anterior.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Incline Shoulder Raise FAQ
What muscles does the Barbell Incline Shoulder Raise work?
The primary target is serratus anterior. It also involves deltoids, trapezius while you keep the movement controlled.
How many sets and reps should I do for the Barbell Incline Shoulder Raise?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Incline Shoulder Raise strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
