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Smith Incline Shoulder Raise

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Shoulders, with support from Chest. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Push

Primary muscles: Shoulders Secondary muscles: Chest

How to perform Smith Incline Shoulder Raise

  1. Step 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. Step 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. Step 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. Step 4. After a second pause, bring the bar back down to the starting position as you breathe in.
  5. Step 5. Repeat the movement for the prescribed amount of repetitions.
  6. Step 6. When you are done, place the bar back in the rack.

Frequently asked questions

Which specific muscles does the Smith incline shoulder raise target?

This isolation movement primarily targets the anterior deltoids. The incline angle shifts the tension to the upper portion of the shoulder while the Smith machine provides stability.

What is the ideal bench angle for this exercise?

Set the incline bench between 45 and 60 degrees. This positioning optimizes the line of pull for the front deltoids while minimizing excessive chest involvement.

What are the most common form mistakes to avoid?

Avoid locking the elbows completely or using momentum to bounce the bar at the bottom. Maintain a slight bend in the arms and control the eccentric phase to keep tension on the deltoids.

What is an appropriate alternative for beginners?

Beginners can perform seated dumbbell front raises to build foundational stability. This allows for a more natural range of motion before progressing to the fixed path of the Smith machine.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions toward the end of a shoulder workout. Focus on a high-repetition range and a strong mind-muscle connection rather than lifting maximal weight.

Sample sets & reps for Smith Incline Shoulder Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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