Incline Barbell Shoulder Raise
a.k.a. Shoulder Protraction, Weighted Scapular Protraction
Differentiation: Mechanics
This variation of a shoulder raise is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution allows you to work your middle deltoids | as well as your front deltoids.
Starting Position
To get into starting position, do this...
1) You have two options for benches for this exercise: Either locate a stationary shoulder press bench.
2) ...or locate a movable incline bench, set it to a 45-degrees angle and position it inside the squat cage.
3) Set the Olympic bar on the bench's pegs so it is an arms' length above you.
4) Load plates onto the Olympic Bar.
5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Lie back on the bench with your back flat against the pad.
7) Place your feet flat on the floor, hip-width apart.
8) Grasp the bar, hands shoulder-width or slightly wider apart - with your palms facing forward.
9) Lift the bar off the bench's pegs and move it forward so the bar is directly above your chest.
10) Extend the bar at nearly arms-length. There should be a slight bend to your elbow.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the bar by lifting your shoulders off the bench's pad as high as possible.
3) Pause for a count of one second.
4) Inhale as you reverse this movement and place your shoulders back down on the bench's pad.
5) Repeat reps for a full set.
6) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight during the entire movement to concentrate the effort in your shoulders.
The only movement should be the shoulder blades extending out as you lift your shoulders from the bench.
The entire movement should only be a few inches.
Your middle back should remain on the bench's pad at all times.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.