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Shoulders

Smith Incline Shoulder Raise

Smith Incline Shoulder Raise (Start)Smith Incline Shoulder Raise (End)
LevelBeginnerEquipmentBarbellMechanicIsolationForcePush

A Smith machine exercise performed on an incline bench that raises the bar forward to work the front shoulders and upper chest.

Strength
Primary musclesShoulders
Secondary musclesChest

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set an incline bench inside a Smith machine.
  2. 2Lie back on the bench and grip the bar at shoulder width.
  3. 3Unlock the bar and hold it above your upper chest.

How to perform

  1. 1Lower the bar slowly toward your upper chest, keeping your arms nearly straight.
  2. 2Raise it back up to the start, focusing on moving through the shoulders.
  3. 3Keep your shoulder blades pinned to the bench.
  4. 4Re-rack the bar when finished.

Alternatives

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More with Barbell

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Stretches for Shoulders

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