Shoulder Raise - Smith Incline

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Anterior Delts Chest Strength Smith Machine Push Gym

Purpose: This exercise strengthens the anterior (front) delts.

Benefits: This exercise is a good strength exercise for the front delts.

Place an incline bench in a Smith machine. Lie back on the incline bench with your back flat against the back. Align your shoulders with the bar. Grab the bar with an overhand grip (palms facing forward) with your hands about shoulder-width apart. Lift the bar and hold it straight overhead with your arms straight. This is the starting position. Raise your shoulders towards the bar as high as possible. Exhale during this movement. Pause briefly. Lower your shoulders to the bench. Inhale during this movement. Repeat for the required number of repetitions.


The deltoid is a fan-shaped muscle group of 3 heads. The anterior (front) delt raises the arm towards the front and rotates the arm inward. The lateral (side) delt raises the arm to the side. The posterior (rear) delt raises the arm toward the rear and rotates the arm outward.

Step 1

Lie on an incline bench in a Smith machine, holding the bar above your head (elbows extended).

shoulder-raise-smith-incline-step-0

Place an incline bench in a Smith machine. Lie back on the incline bench with your back flat against the back. Align your shoulders with the bar. Grab the bar with an overhand grip (palms facing forward) with your hands about shoulder-width apart. Lift the bar and hold it straight overhead with your arms straight. This is the starting position.

Step 2

Raise your shoulders towards the bar, keeping your elbows extended. Pause briefly.

shoulder-raise-smith-incline-step-1

Raise your shoulders towards the bar as high as possible, keeping your elbows extended. Exhale during this movement. Pause briefly.

Step 3

Lower your shoulders to the bench.

shoulder-raise-smith-incline-step-2

Lower your shoulders to the bench, keeping your elbows extended. Inhale during this movement. Hold the bar with an overhand grip (palms facing forward) with your hands about shoulder-width apart. Lift the bar and hold it straight overhead with your arms straight.