Smith Incline Shoulder Raise
Muscles worked
Instructions
- 1Place 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.
- 2Using 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.
- 3As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
- 4After a second pause, bring the bar back down to the starting position as you breathe in.
- 5Repeat the movement for the prescribed amount of repetitions.
- 6When you are done, place the bar back in the rack.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Smith Incline Shoulder Raise
The Smith incline shoulder raise adapts the front or lateral raise pattern to an incline bench set under a guided bar, which changes the pulling angle relative to the shoulders and shifts the muscular emphasis compared to a standing version. Lying on your back, you press the bar straight up above you, a movement that resembles a press but is performed with the range and intent of a raise, focusing on the deltoid contraction rather than the load lifted. Being braced on the bench removes any chance of cheating with the legs or back, which effectively isolates the shoulder and keeps the movement strict. The Smith machine's guided path also adds a layer of safety, letting you focus entirely on the feel in the deltoid rather than balancing the bar.
check_circleBenefits
- check_circleIsolates the deltoid by removing back or leg compensation
- check_circleGuided path that's safer, letting you focus on the muscle feel
- check_circleChanges the working angle compared to a standing raise
- check_circleGood finishing exercise to emphasize the contraction
lightbulbExecution tips
- lightbulbMake sure your shoulders are aligned under the bar before starting
- lightbulbPause for a second at the top to maximize the contraction
- lightbulbUse a moderate load, full range matters more than the weight
- lightbulbControl the descent instead of letting the bar drop
warningCommon mistakes
- warningMisaligning the shoulders under the bar at the start
- warningUsing too heavy a load that limits full range
- warningSkipping the pause at the top of the movement
- warningLetting the bar drop too fast without control
helpFrequently asked questions
What's the advantage over a standing raise?expand_more
The bench removes any cheating from the back or legs, which isolates the deltoid more effectively.
What incline angle should I use?expand_more
A moderate incline usually works well, as long as the bar stays easily reachable while lying down.
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