10 Best Smith Incline Shoulder Raise Alternatives for Limited Equipment

The Smith Incline Shoulder Raise is done lying face down with a barbell. Ranked closest by our scoring: the Front Plate Raise, the Weighted Front Raise and Straight Raises On Incline Bench.

Smith Incline Shoulder Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Incline Shoulder Raise

The steps for the Smith Incline Shoulder Raise itself, so you can judge how close each substitute below really is.

Delts, with chest · Barbell · Intermediate · Isolation

  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.

The 10 Best Smith Incline Shoulder Raise Alternatives

10 substitutes, ranked by how closely each one matches the Smith Incline Shoulder Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Front Plate Raise

    1. Front Plate Raise

    91% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that still works the delts.

    • Other
    How to perform it
    1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
    2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
    3. As you inhale, slowly lower the plate back down to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Smith Incline Shoulder Raise
    • Primary muscle: delts, the same as the Smith Incline Shoulder Raise
    • Body position: standing, not lying face down
  4. Standing Front Barbell Raise Over Head

    4. Standing Front Barbell Raise Over Head

    86% match

    Delts · Intermediate · Compound

    The same equipment, done standing instead.

    • Barbell
    How to perform it
    1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
    2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
    3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
    4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: raise, the same as the Smith Incline Shoulder Raise
    • Primary muscle: delts, the same as the Smith Incline Shoulder Raise
    • Equipment: free weights, the same as the Smith Incline Shoulder Raise
    • Body position: standing, not lying face down
  5. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    5. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    83% match

    Delts · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    1. Hold the dumbbells in front of your thighs, palms facing your thighs.
    2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
    3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
    4. Slowly return to the starting position using the same path as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Smith Incline Shoulder Raise
    • Primary muscle: delts, the same as the Smith Incline Shoulder Raise
    • Equipment: free weights, the same as the Smith Incline Shoulder Raise
    • Body position: standing, not lying face down

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.

Smith Incline Shoulder Raise FAQ

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.

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