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Smith Incline Shoulder Raise

A beginner strength exercise for the shoulders, done with a barbell.

Smith Incline Shoulder Raise: starting positionSmith Incline Shoulder Raise: finishing position
Main muscles
Shoulders
Also works
Chest
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Incline Shoulder Raise

Questions

What muscles does the Smith Incline Shoulder Raise work?

Mainly the shoulders, with the chest helping.

Is the Smith Incline Shoulder Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Smith Incline Shoulder Raise?

Good alternatives that train the shoulders: Car Drivers, Straight Raises on Incline Bench, Anti-Gravity Press or Barbell Incline Shoulder Raise.

How many sets and reps of the Smith Incline Shoulder Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).