Exercise guide · Intermediate · Compound

Smith Incline Shoulder Raises: How to Do It & Muscles Worked

Smith incline shoulder raises target the serratus anterior and are performed on a smith machine. The movement involves raising the barbell upwards while standing at an incline, focusing on shoulder and upper chest engagement.

Primary muscles
Not recorded
Secondary muscles
Shoulders , Traps
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the smith incline shoulder raises
Front view: muscles worked by the smith incline shoulder raises. Secondary: shoulders and traps.
Back view: muscles worked by the smith incline shoulder raises. Secondary: shoulders and traps.
Primary Secondary

How to do the smith incline shoulder raises

  1. Step 1: Adjust the smith machine to an incline position.
  2. Step 2: Stand facing the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Keep your back straight and core engaged.
  5. Step 5: Raise the barbell up towards the ceiling, leading with your elbows.
  6. Step 6: Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith incline shoulder raises by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.