Smith Incline Shoulder Raise

Climb onto the incline bench like a cozy cave ledge and guide the Smith bar up the rails. Your front delts do the heavy paw-work as you raise the bar toward the sky. Keep your ribs tucked and shoulders friendly, not grumpy. Smooth, steady reps make you a stronger, sturdier bear.

Instructions

1. Set an incline bench (about 30 to 60 degrees) inside a Smith machine.
2. Position the bench so the bar starts above your upper chest/shoulder line when you are seated back.
3. Lie back with feet planted and glutes and upper back on the bench; keep a neutral spine.
4. Grip the bar slightly wider than shoulder width with wrists straight.
5. Unrack the bar and start with elbows slightly bent and the bar near the upper chest/clavicle area.
6. Raise the bar upward along the Smith rails by flexing the shoulders until arms are near overhead without shrugging.
7. Pause briefly, then lower under control to the start position.
8. Repeat for the desired reps, then rack the bar securely.

Benefits

• Builds anterior deltoid strength and size
• Fixed bar path can help focus on shoulder flexion mechanics
• Less balance demand than free-weight overhead variations
• Can be a useful accessory for pressing strength

Key Points

• Keep elbows softly bent; do not lock out aggressively.
• Move through the shoulders, not by arching the low back.
• Stop short of any painful pinch at the top; use a comfortable range.
• Keep shoulders down and back; avoid shrugging to let the upper traps take over.
• Use controlled tempo since the Smith path can encourage bouncing.

Common Mistakes

• Overarching the lower back to turn the rep into an incline press
• Shrugging the shoulders and overusing the upper trapezius
• Lowering too deep and stressing the front of the shoulder
• Using excessive load and bouncing off the bottom
• Letting wrists bend back, reducing control and comfort