10 Best Barbell Incline Shoulder Raise Alternatives for Home Gyms

The Barbell Incline Shoulder Raise is done lying on your back with a barbell. Ranked closest by our scoring: the Press Sit-up, the Barbell Seated Overhead Press and the Seated Barbell Military Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Incline Shoulder Raise

Barbell Incline Shoulder RaisePlay demonstration
Primary muscle
Serratus
Equipment
Barbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Deltoids, Trapezius

How to perform Barbell Incline Shoulder Raise
  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your back against the pad and feet flat on the ground.
  3. Hold a barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Lift the barbell up to shoulder height, keeping your elbows slightly bent.
  5. Slowly raise the barbell overhead, extending your arms fully.
  6. Pause for a moment at the top, then slowly lower the barbell back to shoulder height.
  7. Repeat for the desired number of repetitions.
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Ranked Barbell Incline Shoulder Raise Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Incline Shoulder Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Press Sit-up

    Progression

    1. Press Sit-up

    68% match
    • Abs
    • Barbell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the abs rather than the serratus.

    How to perform this exercise
    1. To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
    2. While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
    3. Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Body position: lying on your back, the same as the Barbell Incline Shoulder Raise
    • Balance: harder to stay steady on than the Barbell Incline Shoulder Raise
  2. Barbell Seated Overhead PressPlay demonstration

    Progression

    2. Barbell Seated Overhead Press

    62% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the delts rather than the serratus.

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Body position: seated, not lying on your back
  3. Seated Barbell Military Press

    Progression

    3. Seated Barbell Military Press

    62% match
    • Shoulders
    • Barbell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the shoulders rather than the serratus.

    How to perform this exercise
    1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
    2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
    3. Lower the bar down to the collarbone slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: shoulders, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Body position: seated, not lying on your back
  4. Barbell Seated Behind Head Military PressPlay demonstration

    Progression

    4. Barbell Seated Behind Head Military Press

    62% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
    4. Press the barbell upward until your arms are fully extended.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Body position: seated, not lying on your back
  5. Anti-gravity Press

    Progression

    5. Anti-gravity Press

    60% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a bar on the ground behind the head of an incline bench.
    2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
    3. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
    4. Return to the starting position and repeat to complete the set.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
  6. Barbell Shoulder Press

    Progression

    6. Barbell Shoulder Press

    60% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
    2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
    3. Lower the bar down to the shoulders slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Barbell Incline Shoulder Raise
  7. Barbell Standing Close Grip Military PressPlay demonstration

    Progression

    7. Barbell Standing Close Grip Military Press

    60% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
    2. Lift the barbell to shoulder height, keeping your elbows close to your body.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Barbell Incline Shoulder Raise
  8. Neck Press

    Progression

    8. Neck Press

    60% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your neck.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Balance: harder to stay steady on than the Barbell Incline Shoulder Raise
  9. Standing Behind Neck PressPlay demonstration

    Progression

    9. Standing Behind Neck Press

    60% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
    2. Keep your back straight and core engaged.
    3. Press the barbell overhead by extending your arms, fully extending your elbows.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Barbell Incline Shoulder Raise
  10. Standing Military Press

    Progression

    10. Standing Military Press

    60% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
    2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
    3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
    4. Lower the bar down to the collarbone slowly as you inhale.
    5. Lift the bar back up to the starting position as you exhale.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not serratus
    • Equipment: free weights, the same as the Barbell Incline Shoulder Raise
    • Balance: harder to stay steady on than the Barbell Incline Shoulder Raise

Why You Might Need a Barbell Incline Shoulder Raise Alternative

You might substitute the barbell incline shoulder raise for several practical reasons: limited equipment, shoulder or neck pain, poor shoulder mechanics, or a goal to isolate serratus activation more precisely. Injured athletes often avoid loaded overhead or incline barbell positions because they increase rotator cuff compression; a band or dumbbell alternative reduces shear while preserving protraction. If you feel dominant upper-trap elevation during the barbell variation, choose a movement that keeps the scapula low and emphasizes forward protraction. Always cue the scapula to move forward without shrugging to bias serratus anterior over upper trapezius.

Barbell Incline Shoulder Raise FAQ

What muscles does Barbell Incline Shoulder Raise work?

The exercise primarily targets the serratus anterior by driving scapular protraction and assisting upward rotation. It also involves the anterior deltoid and upper trapezius as secondary movers, so cue protraction rather than elevation to maximize serratus engagement.

Can I build muscle without doing Barbell Incline Shoulder Raise?

Yes. You can hypertrophy the serratus anterior using progressive overload with cable protractions, dumbbell serratus punches, or weighted band protractions. Focus each set on controlled protraction and increase resistance or reps over time to drive muscle growth.

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