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Smith Incline Shoulder Raise

Smith Incline Shoulder Raise is a beginner isolation barbell exercise that mainly works your shoulders, with help from your chest.

💪 Shoulders🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Smith Incline Shoulder Raise: starting position
Starting position
Smith Incline Shoulder Raise: end position
End position

How to do the smith incline shoulder raise

  1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
  2. Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
  3. As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
  4. After a second pause, bring the bar back down to the starting position as you breathe in.
  5. Repeat the movement for the prescribed amount of repetitions.
  6. When you are done, place the bar back in the rack.

Muscles worked

Primary: ShouldersSecondary: Chest

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Smith Incline Shoulder Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral RaiseDumbbell · BeginnerCar DriversBarbell · BeginnerCable Lateral RaiseCable · BeginnerReverse Machine FlyesMachine · BeginnerBand Pull ApartBand · BeginnerFront Plate RaiseOther · Intermediate

FAQ

What muscles does the smith incline shoulder raise work?

It mainly works your shoulders; your chest assist.

How many sets and reps of smith incline shoulder raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the smith incline shoulder raise good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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