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Dumbbell Incline Shoulder Raise

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Shoulders, with support from Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Dumbbell Incline Shoulder Raise

  1. Step 1. Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
  2. Step 2. Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
  3. Step 3. While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
  4. Step 4. Bring back the dumbbells to the starting position as you breathe in.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle targeted by the dumbbell incline shoulder raise?

This isolation movement specifically targets the anterior deltoid. The incline angle shifts the tension to the front of the shoulder throughout the entire range of motion.

How should I position my body on the bench for proper form?

Set the bench to a 45-degree incline and keep your back and head firmly against the pad. Maintain a slight bend in the elbows to protect the joint while raising the weights to shoulder height.

What is a common mistake to avoid during this exercise?

Avoid using momentum or arching your back to lift the weight. If you cannot control the descent or keep your torso against the bench, the load is likely too heavy.

How should beginners approach this movement?

Beginners should start with very light dumbbells to master the mind-muscle connection. A standing front raise is a suitable alternative if the incline position feels uncomfortable initially.

What are the recommended sets and reps for shoulder hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This exercise is best used as a finisher after heavy compound pressing movements.

Sample sets & reps for Dumbbell Incline Shoulder Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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