Smith Incline Shoulder Raise
The Smith Incline Shoulder Raise primarily works the Serratus Anterior, with secondary activation of the Pectoralis Major (Clavicular) and stabilizer support from the Anterior Deltoid, Brachialis, Triceps (Long Head). It is a smith machine isolation exercise at beginner difficulty.
The Smith Incline Shoulder Raise is an beginner isolation exercise performed with smith machine, following a isolation movement pattern. It primarily targets the Serratus Anterior, with secondary engagement of the Pectoralis Major (Clavicular). This is a bilateral pushing movement, meaning both sides work together to generate force.
A smith machine isolation push exercise targeting the Serratus Anterior.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Serratus Anterior |
| Secondary | Pectoralis Major (Clavicular) |
Muscles Worked
The Serratus Anterior is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Pectoralis Major (Clavicular) assists as a secondary mover, contributing to force production without bearing the primary load. The Anterior Deltoid, Brachialis, Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Serratus Anterior (chest)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Lie supine on incline bench with shoulders under bar.
- Grasp bar with shoulder width overhand grip.
- Extend elbows.
- Disengage bar by rotating bar back.
Execution
- Raise shoulders toward bar as high as possible.
- Lower shoulders to bench and repeat.
Comments
- Keep arms straight throughout execution.
- For convenience, exercise can be performed immediately after warm up onSmith Incline Chest Press.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Serratus Anterior) and can be substituted based on your equipment or variation preferences.
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