Smith Incline Shoulder Raise

The Smith Incline Shoulder Raise isolates the Shoulders through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.

strengthbeginnerbarbellpushisolation
Smith Incline Shoulder Raise - starting position

Starting position

Smith Incline Shoulder Raise - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Chest

The shoulders handles the primary load during this movement. The chest assist as stabilizers throughout the range of motion.

How to Smith Incline Shoulder Raise

  1. 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. 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. 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. 4

    After a second pause, bring the bar back down to the starting position as you breathe in.

  5. 5

    Repeat the movement for the prescribed amount of repetitions.

  6. 6

    When you are done, place the bar back in the rack.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Smith Incline Shoulder Raise work?

The Smith Incline Shoulder Raise primarily works the Shoulders. Secondary muscles include the Chest, which assist during the movement.

Is the Smith Incline Shoulder Raise good for beginners?

Yes, the Smith Incline Shoulder Raise is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the Smith Incline Shoulder Raise?

You need barbell to perform the Smith Incline Shoulder Raise. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS