Smith Incline Shoulder Raise
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.
How to program the Smith Incline Shoulder Raise
Sets and reps
As an isolation movement, the Smith Incline Shoulder Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Smith Incline Shoulder Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Smith Incline Shoulder Raise work?
The Smith Incline Shoulder Raise primarily targets the Shoulders. It also recruits the Chest as supporting muscles.
What equipment do I need for the Smith Incline Shoulder Raise?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Smith Incline Shoulder Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
