Smith Incline Shoulder Raise
The Smith Incline Shoulder Raise is a great exercise for targeting and isolating your shoulder muscles. It is performed on an incline bench underneath the smith machine using either a barbell or dumbbells. Start by gripping the barbell with a shoulder-width pronated grip and holding it straight over you with a slight bend at the elbows. Then, lift the bar up until your arms are fully extended and pause for a second before returning to the starting position. Make sure to keep your shoulders aligned right under the barbell throughout the exercise. This exercise can be used to build strength and mass in the shoulders.
Type:
Strength
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- The Smith Incline Shoulder Raise helps to isolate and target the shoulder muscles, ensuring that they are being worked effectively.
- It can be used to build strength and mass in the shoulders.
- It can be done using either a barbell or dumbbells, allowing for a variety of different exercises.
- The exercise helps to keep your shoulders aligned right under the barbell throughout the movement, helping to ensure proper form.
- Performing the exercise on an incline bench helps to provide additional support and stability.
Step by Step Instructions For Smith Incline Shoulder Raise
- Set up the incline bench underneath the smith machine, ensuring that the barbell is at a reachable height when lying down.
- Lie down on the incline bench, making sure that your shoulders are aligned directly under the barbell.
- Grasp the barbell with a shoulder-width pronated grip (palms facing forward).
- Lift the barbell off the rack and hold it straight above you, with a slight bend at the elbows. This is your starting position.
- Exhale and raise the barbell until your arms are fully extended. Focus on feeling the contraction in your shoulders.
- Pause for a second at the top of the movement.
- Inhale and slowly lower the barbell back down to the starting position.
- Repeat the exercise for the prescribed number of repetitions.
- Once you have completed the set, carefully place the barbell back in the rack.
Variations: If desired, you can perform this exercise using dumbbells instead of a barbell.
Warm Up Tips
- Place an incline bench underneath the smith machine. Make sure your shoulders are aligned right under the barbell.
- Grip the barbell with a shoulder-width pronated grip and hold it straight over you with a slight bend at the elbows.
- Lift the bar up until your arms are fully extended, feeling the contraction in your shoulders.
- Pause for a second at the top before bringing the bar back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
- When finished, place the bar back in the rack.
Variations: You can also perform this exercise with dumbbells or a barbell.
Smith Incline Shoulder Raise Safety Tips
- Ensure that the incline bench is properly positioned underneath the smith machine and that the barbell is at a reachable height when lying down with your arms almost fully extended.
- Use a shoulder-width pronated grip when lifting the barbell from the rack and hold it straight over you with a slight bend at the elbows.
- Exhale as you lift the barbell up until your arms are fully extended, focusing on feeling the contraction in your shoulders.
- Take a second pause at the top of the movement before inhaling and bringing the barbell back down to the starting position.
- Repeat the exercise for the recommended number of repetitions.
- After completing the exercise, carefully place the barbell back in the rack.
Variations: If desired, you can also perform this exercise using dumbbells instead of a barbell.
Incorporating Into Other Workouts
To incorporate the Smith Incline Shoulder Raise into your workouts, follow these steps:
1. Set up an incline bench underneath the smith machine and adjust the barbell to a height that allows you to reach it when lying down with your arms almost fully extended.
2. Lie down on the incline bench and ensure that your shoulders are aligned directly underneath the barbell.
3. Grasp the barbell with a shoulder-width pronated grip (palms facing forward) and lift it off the rack, holding it straight over you with a slight bend at the elbows. This is your starting position.
4. Exhale as you raise the barbell up towards the ceiling, fully extending your arms. Focus on feeling the contraction in your shoulder muscles.
5. Pause for a second at the top of the movement, then inhale as you slowly lower the barbell back to the starting position.
6. Repeat the movement for the desired number of repetitions.
7. Once you have completed your set, carefully place the barbell back in the rack.
Variations: If you don't have access to a smith machine, you can perform this exercise with dumbbells or a barbell. Simply lie down on a regular incline bench and hold the weights in your hands, following the same movement pattern described above.
Incorporating the Smith Incline Shoulder Raise into your workouts will help target and isolate your shoulder muscles, allowing you to build strength and mass in this area. It is a