Straight Raises on Incline Bench
How to do the Straight Raises on Incline Bench
- 1
Place a bar on the ground behind the head of an incline bench.
- 2
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.
- 3
To begin, raise the barbell out in front of your head while keeping your arms extended.
- 4
Return to the starting position.
How to program the Straight Raises on Incline Bench
Sets and reps
As an isolation movement, the Straight Raises on Incline Bench is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Straight Raises on Incline Bench is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Straight Raises on Incline Bench work?
The Straight Raises on Incline Bench primarily targets the Shoulders. It also recruits the Traps as supporting muscles.
What equipment do I need for the Straight Raises on Incline Bench?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Straight Raises on Incline Bench should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
