Seated Barbell Raise

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s)
Equipment Barbell
Emphasis Isolation
Type Pull

Seated Barbell Raise Instructions

  • Straddle the end of a flat bench.
  • Hold a barbell in front of you with it hanging off the bench.
    • Grab a barbell with an overhand grip about shoulder-width apart.
  • Assume a strong lifting position: core and glutes activated, shoulders pinned back, chest up, and eyes fixed ahead.
  • Using your delts, slowly raise the bar up to shoulder height while keeping your arms extended (elbows are slightly bent).
    • Raise the bar in a semi-circular path, not vertically.
  • Your arms are a lever for your delts. Don't use momentum or other musculature to complete the exercise.
    • Don't shrug your shoulders, keep your strong posture. 
  • After a quick pause, lower the barbell in a controlled fashion.
    • Same semi-circular path as the ascent.


  • Refrain from raising the bar above shoulder height.
  • Focus on activating your delts to accomplish.
  • Maintain strong posture throughout the movement, do not let your shoulders slump forward or traps elevate. 
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