Napra

Smith Incline Shoulder Raise

StrengthBeginner ShouldersChest Smith machineAdjustable (incline) benchBarbell
Smith Incline Shoulder Raise, step 1
1. Lie on the incline bench and hold the Smith bar over your chest with straight arms; shoulder blades back on the pad.
Smith Incline Shoulder Raise, step 2
2. Push it up a few centimetres just by sliding your shoulder blades forward (elbows stay straight), then lower.

How to do it

  1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
  2. Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
  3. As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
  4. After a second pause, bring the bar back down to the starting position as you breathe in.
  5. Repeat the movement for the prescribed amount of repetitions.
  6. When you are done, place the bar back in the rack.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises