Seated Barbell Raise

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

Seated Barbell Raise Instructions

  • Sit toward the end of a flat bench.
  • Place a barbell in front of you with the middle of it resting on 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.
    • Raise the bar in a semi-circular path, not vertically, 
  • After a quick pause, lower the barbell in a controlled fashion.


  • Refrain from raising the bar above shoulder height.
  • This movement should be done in a slow and controlled manner.
  • Focus on activating your delts to accomplish.
  • Do not rolling your torso back or elevating your elbows to move the barbell.
  • Maintain strong posture throughout the movement, do not let your shoulders slump forward or traps elevate. 
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