Straight Raises on Incline Bench

A beginner strength exercise for the shoulders and back, done with a barbell and a bench or box.

Movement guide

Straight Raises on Incline Bench

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusShoulders · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Straight Raises on Incline Bench demonstrated on the 3D figure

3D demoStraight Raises on Incline BenchBeginner · A barbell + A bench or box

Beginner grade (source-assigned).

Harder option

Standing Dumbbell Straight-Arm Front Delt Raise Above Head demonstrated on the 3D figure

3D demoStanding Dumbbell Straight-Arm Front Delt Raise Above HeadIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Place a bar on the ground behind the head of an incline bench.
Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position.
To begin, raise the barbell out in front of your head while keeping your arms extended.
Return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Back.

Equipment

A barbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-over cable rear raise demonstrated on the 3D figure

3D demoBent-over cable rear raiseIntermediate · A cable machine

Seated bent-over rear delt raise demonstrated on the 3D figure

3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or box

Single Dumbbell Raise demonstrated on the 3D figure

3D demoSingle Dumbbell RaiseBeginner · A dumbbell

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Cable front raise demonstrated on the 3D figure

3D demoCable front raiseBeginner · A cable machine

Cable lateral raise demonstrated on the 3D figure

3D demoCable lateral raiseBeginner · A cable machine

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Questions people ask

What muscles does the Straight Raises on Incline Bench work?

Mainly the shoulders, with help from the back.

What equipment do I need for the Straight Raises on Incline Bench?

A barbell + A bench or box.

Is the Straight Raises on Incline Bench good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Standing Dumbbell Straight-Arm Front Delt Raise Above Head.

How do I make the Straight Raises on Incline Bench harder?

Progress to the Standing Dumbbell Straight-Arm Front Delt Raise Above Head, or add load, range or slower lowering once your form is solid.