Shoulders Exercise · Dumbbell

Expand

Dumbbell Incline Raise

This raise variation trains the shoulder through an incline-supported position, which removes the lower back's ability to help swing the weight up the way standing raises allow. That support is the key difference — it isolates the deltoid more strictly than most standing raise variations. Keep the reps controlled rather than fast, since there's no momentum to fall back on here.

Go to the movement steps

Also known as: Db Incline Raise, Dumbell Incline Raise

Category

Shoulders

Equipment

Dumbbell

Target

Delts

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Incline Raise

1. Sit on an incline bench holding a dumbbell in each hand resting on your thighs.
2. Lean back and bring the dumbbells up to shoulder height, palms facing forward.
3. With your back pressed against the bench, exhale and press the dumbbells overhead until your arms are fully extended.
4. Hold briefly at the top, then inhale and slowly lower the dumbbells back down to shoulder height.
5. Execute the desired number of reps with smooth cadence and consistent focus on the delts.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Incline Raise mainly targets your Delts, with your Trapezius helping support the movement, along with your Triceps.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

FAQ

What muscles does the Dumbbell Incline Raise work?

The Dumbbell Incline Raise mainly works your delts. It also helps strengthen your trapezius and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Incline Raise?

You do the Dumbbell Incline Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Incline Raise?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Incline Raise?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.