Smith Incline Shoulder Raise

Smith Incline Shoulder Raise is a strength - scapular protraction with incline support exercise involving Serratus anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Serratus anterior

Secondary muscles

Pectoralis minor, Upper and lower trapezius, Anterior deltoid, Triceps brachii (stabilization)

Exercise type

Strength - scapular protraction with incline support

Exercise technique

1. Bench

   Position an incline bench so the Smith bar is above your shoulders.

2. Adjustment

   Set the bar height so you can reach it with your arms nearly extended.

3. Grip

   Take a shoulder-width overhand grip and release the hooks.

4. Arms

   Keep your arms extended with a small, fixed softness in your elbows.

5. Raise

   Wrap your shoulder blades around your rib cage, reaching your shoulders slightly forward and upward off the pad.

6. Pause

   Pause briefly at the top of the small lift without changing your elbow angle.

7. Return

   Set your shoulders back onto the pad under control and secure the bar at the end.

Key technique points

• Do not turn this into a press by extending your elbows.
• Create the movement through your shoulder blades.
• Keep your head on the pad.
• Use a light bar load.
• Reach with both shoulders together.
• Set the lower safety stops.

Common mistakes

Pressing through the elbows

Do not turn the shoulder raise into a short-range bench press.

Bridging the chest

Do not raise the bar by arching your lower back instead of reaching through your shoulder blades.

Pulling the neck forward

Do not lift your head along with your shoulders.

Bringing the shoulders toward the ears

Do not confuse forward reaching with a vertical shrug.

Excessive loading

Do not perform the small scapular movement by pressing into the end range of the joint.

Missing the hooks

Do not release your grip until the bar is fully secured.

Frequently asked questions

Smith Incline Shoulder Raise: why is “Pressing through the elbows” a mistake?

Do not turn the shoulder raise into a short-range bench press.

Smith Incline Shoulder Raise: why is “Bridging the chest” a mistake?

Do not raise the bar by arching your lower back instead of reaching through your shoulder blades.

Smith Incline Shoulder Raise: why is “Pulling the neck forward” a mistake?

Do not lift your head along with your shoulders.

Smith Incline Shoulder Raise: why is “Bringing the shoulders toward the ears” a mistake?

Do not confuse forward reaching with a vertical shrug.

Smith Incline Shoulder Raise: why is “Excessive loading” a mistake?

Do not perform the small scapular movement by pressing into the end range of the joint.

Smith Incline Shoulder Raise: why is “Missing the hooks” a mistake?

Do not release your grip until the bar is fully secured.

What should I focus on when doing Smith Incline Shoulder Raise?

Do not turn this into a press by extending your elbows. Create the movement through your shoulder blades. Keep your head on the pad. Use a light bar load. Reach with both shoulders together. Set the lower safety stops.

Related exercises

• Barbell Incline Shoulder Raise
• Dumbbell Incline Shoulder Raise
• Sled Overhead Backward Walk
• Standing Dumbbell Straight-Arm Front Delt Raise Above Head
• Standing Front Barbell Raise Over Head
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.