Incline barbell shoulder protraction

The incline barbell shoulder protraction is an upper-body movement that targets strength and mobility in the scapula or shoulder blades. This can help increase pressing strength and prevent injury. It also helps develop the serratus anterior, an often-neglected muscle around the ribcage that can aid in shoulder health and upper-body muscle definition. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 8-12 reps per set or more.


  1. Teaches how to move the scapula for good form during upper-body exercises
  2. Builds the serratus anterior, the muscle responsible for stabilizing the scapula
  3. Great prehab for shoulders

Incline barbell shoulder protraction Images


Incline barbell shoulder protraction Instructions

Incline barbell shoulder protraction muscle diagram
  1. Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
  2. While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
  3. Bring back the bar to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions.

Variations: You can use dumbbells or a smith machine in order to perform this exercise.