10 Best Smith Incline Shoulder Raise Alternatives for Limited Equipment

If you can't perform the Smith Incline Shoulder Raise, use incline dumbbell lateral raises, cable lateral raises, seated dumbbell lateral raises, single-arm cable lateral raises, or banded lateral raises. Cue: hinge at the hips, keep a 10–20° elbow bend, and lead with the elbow to load the lateral deltoid without shoulder shrugging.

Original Exercise: Smith Incline Shoulder Raise

Smith Incline Shoulder Raise
Primary Muscle
Delts
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Chest
How to Perform Smith Incline Shoulder Raise
  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.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Best Smith Incline Shoulder Raise Alternatives

Best Match
Dumbbell Incline T-raise

1. Dumbbell Incline T-raise

85% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Lying Rear Lateral Raise

2. Dumbbell Lying Rear Lateral Raise

85% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

3. Bent Over Dumbbell Rear Delt Raise With Head On Bench

85% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat the recommended amount of repetitions.
Crucifix

4. Crucifix

83.2% Match
Delts Other Intermediate Isolation
How to perform this exercise
  1. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  2. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Dumbbell Incline Raise

5. Dumbbell Incline Raise

81.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
  2. Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
  3. Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.
Barbell Front Raise

6. Barbell Front Raise

80.7% Match
Delts Barbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
  2. Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
  3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  4. Repeat for the desired number of repetitions.
Dumbbell Lying One Arm Rear Lateral Raise

7. Dumbbell Lying One Arm Rear Lateral Raise

78.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
  2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
  3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Deltoid Rear

8. Dumbbell Lying One Arm Deltoid Rear

78.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
  2. Extend your arm straight down towards the floor, keeping it close to your body.
  3. Raise your arm up and back, squeezing your shoulder blade towards your spine.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell Scaption

9. Dumbbell Scaption

78.5% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
  2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
  3. Continue until your arms are parallel to the ground, and then return to the starting position.
Dumbbell Standing Around World

10. Dumbbell Standing Around World

78% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Extend your arms straight out to the sides at shoulder height, palms facing down.
  3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
  4. Continue the circular motion, bringing the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Smith Incline Shoulder Raise Alternative

You may substitute the Smith Incline Shoulder Raise because of equipment limits, shoulder impingement, grip discomfort on the barbell, or the need for unilateral correction. Alternatives let you change loading patterns and line of pull to emphasize the lateral deltoid while protecting the glenohumeral joint. For example, cables keep constant tension through abduction, increasing continuous lateral deltoid activation, whereas dumbbells allow slight scapular motion that can reduce bursal compression. Use a shallow bench angle and avoid full shoulder elevation past 90 degrees to minimize impingement; cue scapular retraction and a soft elbow to target the middle head effectively.

How to Choose the Right Substitute

Choose a substitute based on available equipment, pain response, and your training goal. If you need constant tension and precise ROM, pick cable lateral raises and cue a controlled 2:2 tempo with a 90-degree elbow angle. If you lack machines, use incline dumbbells at 20–30 degrees and lead with the elbow to emphasize the lateral deltoid while allowing scapular motion. For unilateral weakness pick single-arm options to correct asymmetry. If you have shoulder irritation, use bands or lower load with slower eccentrics to maintain muscle activation while reducing joint shear.

Frequently Asked Questions

What muscles does Smith Incline Shoulder Raise work?

The exercise primarily targets the lateral deltoid, with secondary activation of the anterior deltoid and upper trapezius. Proper technique—slight elbow bend and lifting in the scapular plane—maximizes lateral deltoid fiber recruitment while minimizing rotator cuff strain.

What is the best bodyweight alternative to Smith Incline Shoulder Raise?

A strong bodyweight option is the plank-to-T rotation with controlled arm lift: from a high plank, rotate into a side plank and lift the top arm overhead. Cue external rotation and lead with the elbow to engage the delts and scapular stabilizers while maintaining thoracic extension for proper deltoid mechanics.

Can I build muscle without doing Smith Incline Shoulder Raise?

Yes. You can hypertrophy the lateral deltoid using dumbbell lateral raises, cable lateral raises, and banded variants that match the loading and volume principles. Focus on progressive overload, consistent time under tension, and technique cues like a 10–20° elbow bend and lifting to just below shoulder height to maximize deltoid activation.

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