Straight Raises on Incline Bench

What it is

This exercise effectively isolates your shoulders, primarily targeting the anterior deltoids. Performed face down on an incline bench with a barbell, it also engages your trapezius muscles. You will lift the weight straight out in front of you.

Technique tips

• Keep your arms extended throughout the entire movement.
• Maintain a controlled, steady pace on both the lift and return.
• Ensure your grip is pronated, with palms facing downwards.
• Focus on squeezing your anterior deltoids at the top of the raise.
• Avoid using momentum; let your shoulders do the work.
• Breathe out as you raise the barbell, in as you lower it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.