Male model ex_EREVOO

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Shoulders · Barbell

Prone Front Raises Barbell on Bench

intermediatestrength

Prone Front Raises Barbell on Bench is an intermediate isolation strength exercise that works the delts (shoulders), with the upper chest and upper back assisting. It needs a barbell and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Chest · Pectoralis Major
Upper Back · Trapezius

How to do Prone Front Raises Barbell on Bench

Lie chest-first on an incline bench, holding a barbell with both hands using a pronated grip (palms facing down) and a shoulder-width hand placement. Your arms should be extended straight down towards the floor.
Lift the barbell straight up in front of you until your arms are parallel to the floor.
Slowly lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your body pressed firmly against the bench to prevent lower back strain.
Focus on lifting with your shoulders and not your arms to maximize shoulder engagement.
Exhale as you lift the barbell and inhale as you lower it.

Prone Front Raises Barbell on Bench alternatives

Prone Front Raises Dumbbell on Bench

Delts · intermediate

Cable Front Raises Straight Bar

Delts · beginner

Seated Plate Front Raises

Delts · beginner

Seated Dumbbell Neutral Grip Front Raises

Delts · beginner

More delts exercises

Front Raises Barbell

Delts · intermediate

Dumbbell Standing Alternate Vertical Front Raises

Cable Lateral Raises

Plate Front Raise

Barbell Front Raise

Dumbbell Front Raise

Lateral Raises on Cable Machine

Delts · beginner

Band Front Raise

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Prone Front Raises Barbell on Bench FAQ

What muscles does Prone Front Raises Barbell on Bench work?

Prone Front Raises Barbell on Bench mainly works the delts in the shoulders (Anterior Deltoids). The upper chest and upper back work as secondary muscles.

What equipment do you need for Prone Front Raises Barbell on Bench?

You need a barbell and a bench.

How many sets and reps of Prone Front Raises Barbell on Bench should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Prone Front Raises Barbell on Bench good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Prone Front Raises Barbell on Bench burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Prone Front Raises Barbell on Bench?

Other exercises for the delts include Prone Front Raises Dumbbell on Bench, Cable Front Raises Straight Bar, Seated Plate Front Raises and Seated Dumbbell Neutral Grip Front Raises.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_EREVOO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_EREVOO",
  "name": "Prone Front Raises Barbell on Bench",
  "model": "male",
  "target": "Delts",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_EREVOO/mp4-720.mp4?…",
    "poster": "https://…/ex_EREVOO/poster.jpg?…"
  }
}