Smith Incline Shoulder Raises
Learn how to do the Smith Incline Shoulder Raises with proper form and technique. This smith machine exercise primarily targets your Serratus Anterior, with secondary emphasis on Deltoids, Trapezius.
How to Do the Smith Incline Shoulder Raises
Follow these steps to perform the Smith Incline Shoulder Raises with correct form:
- 1Adjust the smith machine to an incline position.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4Keep your back straight and core engaged.
- 5Raise the barbell up towards the ceiling, leading with your elbows.
- 6Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 7Repeat for the desired number of repetitions.
Smith Incline Shoulder Raises Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Smith Incline Shoulder Raises?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Upper / Lower
Upper Day
Full Body
Any session
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Incline Shoulder Raises work?
The Smith Incline Shoulder Raises primarily targets your Serratus Anterior. Secondary muscles worked include Deltoids, Trapezius. This makes it an effective exercise for developing your chest.
What equipment do I need for the Smith Incline Shoulder Raises?
The Smith Incline Shoulder Raises requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Incline Shoulder Raises with proper form?
Start by Adjust the smith machine to an incline position. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Incline Shoulder Raises?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Smith Incline Shoulder Raises?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Smith Incline Shoulder Raises best for?
The Smith Incline Shoulder Raises fits well into the following training splits: Upper / Lower (Upper Day), Full Body (Any session). It is classified as a upper movement.
Track Smith Incline Shoulder Raises in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS