Barbell Incline Pronated Grip Front Raise

Muscles worked

Setup

1. Set an incline bench to approximately a 45-degree angle.
2. Lie chest-down on the bench with your feet firmly on the floor and your chin positioned just above the top of the pad.
3. Grasp a barbell with a shoulder-width, pronated (overhand) grip, letting your arms hang straight down toward the floor.

How to do it

1. Exhale and lift the barbell forward and upward in a controlled arc until your arms are roughly parallel to the floor.
2. Maintain a slight, fixed bend in the elbows throughout the movement to protect the joints while keeping the focus on the deltoids.
3. Pause for one second at the peak of the movement to maximize tension on the front deltoids.
4. Inhale as you slowly lower the barbell back to the starting position, resisting gravity for a controlled 2-3 second descent.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum or swinging.
• Maintain a neutral spine and avoid craning your neck upward during the lift.
• Ensure the movement occurs strictly at the shoulder joint without shrugging your shoulders toward your ears.
• Keep your wrists straight and firm throughout the entire range of motion.

Pro tips

• Imagine 'pushing' the barbell toward the wall in front of you rather than just lifting it up to better isolate the anterior deltoids.
• Focus on the mind-muscle connection by squeezing your upper chest and front shoulders at the top of the rep.

Make it harder

• Incorporate a 2-second isometric hold at the top of every repetition to increase time under tension.
• Use a 'dead stop' at the bottom by letting the bar hang completely still for a second before starting the next rep to remove all elastic energy.

Frequently asked

What muscles does the barbell incline pronated grip front raise work?

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

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

The barbell incline pronated grip front raise uses barbell.

Is the barbell incline pronated grip front raise good for beginners?

The barbell 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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