Incline Smith Machine Shoulder Raise
Differentiation: Mechanics
This variation of a shoulder raise is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a normal Shoulder Raise using a loose Olympic Barl or Dumbbells). Not focussing on balancing allows you to intently focus on each contraction in your Front deltoids, | Middle deltoids | and Rear deltoids. Since Smith Machines have built-in safety stoppers, | you can perform this exercise with a heavier amount of weight | without fear of dropping the bar.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at the lowest possible position for the movement.
3) Position the Smith Bar and swivel hooks so your arms can reach the Smith Bar when your arms are almost fully extended.
4) Load plates onto the Smith Bar.
5) Set the incline bench to a 45-degree angle.
6) Position the incline bench in the middle of the Smith Machine. Make sure that you align your shoulder area directly underneath the bar.
7) Lie back on the bench with your back flat against the pad.
8) Place your feet flat on the floor, shoulder-width apart.
9) Grasp the bar, hands shoulder-width apart - using an overhand (palms facing up) grip.
10) Extend the bar at nearly arms-length - there should be a slight bend to your elbow.
11) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the bar by lifting your shoulders off the bench's pad as high as possible.
3) Hold and pause briefly at the top.
4) Then, exhale while lowering the bar back down to the starting position by slightly bending your arms.
5) Repeat reps for a full set.
6) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight during the entire movement to concentrate the effort in your shoulders.
The only movement should be the shoulder blades extending out as you lift your shoulders from the bench.
The entire movement should only be a few inches.
Your middle back should remain on the bench's pad at all times.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
This is a very short motion movement and you should imagine pushing your shoulder blades out.