Lying Barbell Raise

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) None
Equipment Barbell
Emphasis Isolation
Type Pull

Lying Barbell Raise Instructions

  • Lay back down on the floor with a barbell resting on your thighs and
  • Hold the bar with an overhand grip at about shoulder-width.
    • Elbows are slightly bent.
  • Activating your delts, raise the barbell in a semicircle motion slowly until it is positioned above your face.
    • Your arms are a lever for your delts. Don't use momentum or other musculature to complete the exercise.
    • Don't shrug your shoulders as you raise the bar. 
  • Slowly lower the bar on the same semicircular path to the starting position.
    • Don't drop the bar from the top or lower it directly down.


  • Use a lighter weight for this movement. It is meant to activate the delts.
  • Don't press the weight up as you fatigue.
  • Don't raise the bar behind your face.
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