Barbell Incline Prone Front Raise
Easy
Expert Advice
Nearly straight arms create a long lever, making even a light bar challenging. If you must swing to start the raise, use a lighter bar.
How-to-do Steps
- Lie chest-down on an incline bench with your feet planted wide.
- Hold a barbell below your shoulders with an overhand, shoulder-width grip.
- Keep your elbows slightly bent and your chest and abdomen against the bench.
- Raise both arms forward together toward head level without lifting your torso.
- Lower the bar slowly until your arms hang down, then repeat.
Common Mistakes
- Neck cranes upwardFix: keep your head in line with your spine.
- Wrists fold backwardFix: keep your knuckles in line with your forearms.
Coach Cues
Reach forwardChest stays supportedLower without swinging
Short reminders to keep in mind during every set.
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Muscles Worked
Barbell Incline Prone Front Raise primarily targets the Shoulders, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders75%
Secondary
Biceps10%
Forearms5%
Chest10%
Equipment
Barbell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Chest support simplifies balance, but the long lever requires controlled shoulder movement.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Barbell Incline Prone Front Raise work?
Barbell Incline Prone Front Raise primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Incline Prone Front Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Barbell Incline Prone Front Raise suitable for beginners?
Yes, Barbell Incline Prone Front Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Barbell Incline Prone Front Raise?
Neck cranes upward: keep your head in line with your spine. Wrists fold backward: keep your knuckles in line with your forearms.
