Exercise guide
EZ Bar Incline Front Raise
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This exercise isolates the anterior deltoids by using an incline bench to increase the range of motion and maintain constant tension throughout the lift. The EZ bar's angled grips reduce wrist strain while the incline angle prevents the use of momentum.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 45-degree angle and sit with your back firmly against the pad.
- Grasp the EZ bar on the inner handles with an overhand grip, roughly shoulder-width apart.
- Plant your feet firmly on the ground and let your arms hang straight down so the bar is positioned over your thighs.
How to do it
- Exhale and lift the bar in a wide arc until it is level with your eyes, keeping a slight bend in the elbows.
- Pause for a moment at the top of the movement to maximize the contraction in the front deltoids.
- Inhale and slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep your back and head in constant contact with the bench to prevent swinging.
- Maintain a slight, fixed bend in the elbows to protect the joint and focus tension on the muscle.
- Avoid shrugging the shoulders toward the ears; keep the shoulder blades depressed.
- Ensure the movement is driven entirely by the shoulder joint without arching the lower back.
Pro tips
- Focus on 'pushing' the bar away from your body as you lift to better engage the anterior deltoid and serratus anterior.
- Stop the bar just an inch before it touches your thighs at the bottom to keep the deltoids under constant tension.
Make it harder
- Add a 2-second isometric hold at the peak of each repetition.
- Perform 1.5 reps by lifting to the top, lowering halfway, lifting back to the top, and then lowering fully.
Frequently asked
- What muscles does the ez bar incline front raise work?
- The ez bar incline front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.
- What equipment do you need for the ez bar incline front raise?
- The ez bar incline front raise uses ez barbell.
- Is the ez bar incline front raise good for beginners?
- The ez bar incline front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.