---
title: "Prone Front Raises Barbell on Bench"
description: "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."
locale: en
slug: prone-front-raises-barbell-on-bench
url: "https://hi.fitness/exercises/prone-front-raises-barbell-on-bench"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Mid chest"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/8806e030-prone-front-raises-barbell-on-bench.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# 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.

## How to do it

1. 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.
2. Lift the barbell straight up in front of you until your arms are parallel to the floor.
3. 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.

## Similar exercises

- [Dumbbell One Arm Low Fly](https://hi.fitness/exercises/dumbbell-one-arm-low-fly) - Front delts · Dumbbell
- [Dumbbell Front Raise](https://hi.fitness/exercises/dumbbell-front-raise) - Front delts · Dumbbell
- [Dumbbell One Arm Front Raise](https://hi.fitness/exercises/dumbbell-one-arm-front-raise) - Front delts · Dumbbell
- [EZ Bar Standing Front Raise](https://hi.fitness/exercises/ez-bar-standing-front-raise) - Front delts · EZ bar
- [Dumbbell Seated Front Raise](https://hi.fitness/exercises/dumbbell-seated-front-raise) - Front delts · Dumbbell
- [Dumbbell Seated Alternate Front Raise](https://hi.fitness/exercises/dumbbell-seated-alternate-front-raise) - Front delts · Dumbbell
- [Dumbbell Incline Lying Front Raise](https://hi.fitness/exercises/dumbbell-incline-lying-front-raise) - Front delts · Dumbbell
- [Low Cable Overhead Flyes](https://hi.fitness/exercises/low-cable-overhead-flyes) - Front delts · Cable