ÉpaulesBarreDébutant

Smith Incline Shoulder Raise

Set an incline bench under the Smith machine and line your shoulders up right under the bar. Start with a slight elbow bend and press until the arms extend fully.

Difficulté: Débutant
Type: Force
Mécanique: Isolation
Force: Poussée
Muscles: 4

Séquence

01 · setup
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.
02 · start
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.
03 · lift
As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
04 · lower
After a second pause, bring the bar back down to the starting position as you breathe in.
05 · repeat
Repeat the movement for the prescribed amount of repetitions.
06 · rack
When you are done, place the bar back in the rack.