Quick Answer
Prone Incline Barbell Front Raise is a beginner strength exercise that targets your shoulders. It uses a barbell. Set an incline bench to 30-45 degrees and lie face down (prone) with your chest supported.
Video Tutorial
How to Perform the Prone Incline Barbell Front Raise
- 1
Set an incline bench to 30-45 degrees and lie face down (prone) with your chest supported.
- 2
Hold a barbell with an overhand grip, arms hanging straight down.
- 3
Keeping your arms straight, raise the barbell forward and up.
- 4
Lift until your arms are parallel to the floor.
- 5
Lower the barbell slowly back to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Prone Incline Barbell Front Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Prone Incline Barbell Front Raise work?
The Prone Incline Barbell Front Raise primarily works your shoulders. Secondary muscles include the chest and traps.
What equipment do I need for the Prone Incline Barbell Front Raise?
The Prone Incline Barbell Front Raise needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Prone Incline Barbell Front Raise suitable for beginners?
Yes. The Prone Incline Barbell Front Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Prone Incline Barbell Front Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Prone Incline Barbell Front Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.