Chest Exercise · Dumbbell

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Dumbbell Incline Shoulder Raise

This raise specifically targets the serratus anterior — the muscle along the ribs that protracts the shoulder blade — a muscle most shoulder exercises barely touch. Reaching the arm forward and slightly up from an incline position is what brings that muscle into play instead of the deltoid doing all the work. It's a niche but useful addition for anyone dealing with scapular stability issues.

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Also known as: Db Incline Shoulder Raise, Dumbell Incline Shoulder Raise

Category

Chest

Equipment

Dumbbell

Target

Serratus Anterior

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Incline Shoulder Raise

1. Set an incline bench to a 45-degree angle and sit on it holding a dumbbell in each hand, palms facing down.
2. Rest the dumbbells on your thighs, then lean back against the bench.
3. Use your thighs to help bring the dumbbells up to shoulder height, rotating your wrists so your palms face forward.
4. Exhale and slowly press the dumbbells overhead, keeping a slight bend in your elbows.
5. Hold briefly at the top, then inhale and slowly lower the dumbbells back to shoulder height.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

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 Shoulder Raise mainly targets your Serratus Anterior, with your Deltoids helping support the movement, along with your Trapezius.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Serratus Anterior Exercises

Barbell Incline Shoulder Raise Barbell · Serratus Anterior Incline Scapula Push Up Body Weight · Serratus Anterior Scapula Push-Up Body Weight · Serratus Anterior Smith Incline Shoulder Raises Smith Machine · Serratus Anterior

FAQ

What muscles does the Dumbbell Incline Shoulder Raise work?

The Dumbbell Incline Shoulder Raise mainly works your serratus anterior. It also helps strengthen your deltoids and trapezius. 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 Shoulder Raise?

You do the Dumbbell Incline Shoulder 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 Shoulder 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 Shoulder 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.