Chest Exercise · Smith Machine

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Smith Incline Shoulder Raises

Category

Chest

Equipment

Smith Machine

Target

Serratus Anterior

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

This targets the serratus anterior — the muscle along the ribs that helps rotate and stabilize the shoulder blade — through an incline raise pattern that isolates it more directly than most pressing movements do. It's a niche accessory exercise, usually programmed for shoulder health or to address visible winging of the scapula rather than for size. Light weight and a slow tempo matter more here than load.

How to Do the Smith Incline Shoulder Raises

1. Set the smith machine bench to an incline position.
2. Stand facing the machine with your feet shoulder-width apart.
3. Take an overhand grip on the bar, hands set a little wider than shoulder width.
4. Keep your back straight and brace your core.
5. Drive the barbell upward toward the ceiling, leading the movement with your elbows.
6. Pause briefly at the top, then lower the barbell back under control to the starting position.
7. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Biomechanical & Joint Load Cues

Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.

Common Mechanical Mistakes & Form Errors to Avoid

• Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
• Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
• Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.

Proper Breathing Patterns & Core Engagement

Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.

Injury Modification & Joint Safety

Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Chest exercises category.

Muscles Worked

The Smith Incline Shoulder Raises primarily targets the Serratus Anterior, with Deltoids as the primary synergist muscle group, along with the Trapezius.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Serratus Anterior Exercises

Barbell Incline Shoulder Raise Barbell · Serratus Anterior Dumbbell Incline Shoulder Raise Dumbbell · Serratus Anterior Incline Scapula Push Up Body Weight · Serratus Anterior Scapula Push-Up Body Weight · Serratus Anterior

Equipment Alternatives

Don't have smith machine? These target the same serratus anterior with different equipment.

Incline Scapula Push Up Body Weight · Serratus Anterior Barbell Incline Shoulder Raise Barbell · Serratus Anterior Dumbbell Incline Shoulder Raise Dumbbell · Serratus Anterior

FAQ

What muscles does the Smith Incline Shoulder Raises work?

The Smith Incline Shoulder Raises primarily targets the serratus anterior as the primary agonist. Synergist assistance is provided by the deltoids along with the trapezius. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Smith Incline Shoulder Raises?

The Smith Incline Shoulder Raises is performed using a smith machine. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Smith Incline Shoulder Raises?

The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Smith Incline Shoulder Raises?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

What's a good alternative to the Smith Incline Shoulder Raises?

If you don't have access to a smith machine, the Incline Scapula Push Up targets the same serratus anterior using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.